Comparing Nutrients in 300 calories Rolls, hard (includes kaiser) VS Toaster pastries, brown-sugar-cinnamon

Weight per 300 calories

• Rolls, hard (includes kaiser): 102g
• Toaster pastries, brown-sugar-cinnamon: 81g

Toaster pastries, brown-sugar-cinnamon have 1.3 times more energy per unit of mass than Rolls, hard (includes kaiser), which is high in comparison to other foods. Rolls, hard (includes kaiser) having high energy density.

Discover which food has more nutrients per 300 calories - Rolls, hard (includes kaiser) or Toaster pastries, brown-sugar-cinnamon?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	6.67% 6.47g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	NA	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	NA	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	45.3% 59g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	30.5% 22g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.4% 1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 6.5g	g per day for Men 19-50 years
Sucrose	NA	% 13.2g	g per day for Men 19-50 years
Fiber	6.2% 2.35g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	18% 10g	5.88% 3.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.8% 0.49mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.76% 0.036mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.87% 0.43mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.51% 0.61μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	9.73% 97mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	8.83% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	42% 3.36mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.6mg	3.47% 14.6mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	19% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.6% 102mg	9.73% 68mg	700mg per day for Men 19-50 years
Potassium	3.25% 111mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	72.8% 40μg	5.16% 2.84μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	8.75% 0.96mg	4.05% 0.45mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	0.31% 11.4g	3700g per day for Men 19-50 years

Rolls, Hard (includes Kaiser) VS Toaster Pastries, Brown-sugar-cinnamon Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, hard (includes kaiser) or Toaster pastries, brown-sugar-cinnamon?

Lets compare vitamin content per 300 calories of Rolls, hard (includes kaiser) vs Toaster pastries, brown-sugar-cinnamon:

• 300 calories of Rolls, hard (includes kaiser) have 1.4 times more Vitamin B5 than Toaster pastries, brown-sugar-cinnamon.
• While 300 kcal of Toaster pastries, brown-sugar-cinnamon contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 13.1 times more Vitamin B6 and 2.5 times more Vitamin E than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin B6 and Vitamin E
• 300 calories of Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Vitamin B5

Comparing minerals per 300 calories for Rolls, hard (includes kaiser) vs Toaster pastries, brown-sugar-cinnamon:

• 300 calories of Rolls, hard (includes kaiser) have 2.1 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus, 14.1 times more Selenium, 1.9 times more Sodium and 2.2 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While 300 kcal of Toaster pastries, brown-sugar-cinnamon contain 2.4 times more Calcium and 1.4 times more Iron than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon contain similar levels of Manganese per 300 calories.
• 300 calories of Toaster pastries, brown-sugar-cinnamon lack sufficient amounts of Magnesium, Selenium and Zinc
• Both Rolls, hard (includes kaiser) as well as Toaster pastries, brown-sugar-cinnamon lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, hard (includes kaiser) have 1.3 times more Fiber and 3.1 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While 300 kcal of Toaster pastries, brown-sugar-cinnamon contain 1.5 times more Fat and 12.2 times more Sugars than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Toaster pastries, brown-sugar-cinnamon provide inadequate amounts of Fiber and Protein