Comparing Nutrients in 300 calories Rolls, hard (includes kaiser) VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Weight per 300 calories

• Rolls, hard (includes kaiser): 102g
• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry): 77.3g

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 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, fruit (includes apple, blueberry, cherry, strawberry)?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Rolls, hard (includes kaiser)	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	7.93% 7.7g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	8.73% 2.8g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	13% 2.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	42% 54.4g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	28% 20.2g	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	4.7% 3.4g	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	% 11.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.38g	g per day for Men 19-50 years
Fiber	6.2% 2.35g	2.03% 0.77g	38g per day for Men 19-50 years
Protein	18% 10g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.4% 156μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.8% 0.49mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	4.22% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.76% 0.036mg	31% 0.4mg	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	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.87% 0.43mg	4.64% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.51% 0.61μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	9.73% 97mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	5.93% 0.053mg	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	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.6mg	2.2% 9.28mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	11% 0.25mg	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	9.6% 67.3mg	700mg per day for Men 19-50 years
Potassium	3.25% 111mg	2.3% 79mg	3400mg per day for Men 19-50 years
Selenium	72.8% 40μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	17.2% 258mg	1500mg per day for Men 19-50 years
Zinc	8.75% 0.96mg	2.67% 0.29mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	0.3% 11g	3700g per day for Men 19-50 years

Rolls, Hard (includes Kaiser) VS Toaster Pastries, Fruit (includes Apple, Blueberry, Cherry, Strawberry) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, hard (includes kaiser) or Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)?

Lets compare vitamin content per 300 calories of Rolls, hard (includes kaiser) vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 300 calories of Rolls, hard (includes kaiser) have 2 times more Vitamin B5 than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 300 kcal of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain more Vitamin A, 1.3 times more Vitamin B2, 11.2 times more Vitamin B6 and 19.4 times more Vitamin K than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin K
• 300 calories of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B5
• Both Rolls, hard (includes kaiser) as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Rolls, hard (includes kaiser) vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 300 calories of Rolls, hard (includes kaiser) have 7.9 times more Calcium, 3.1 times more Copper, 3 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 16.7 times more Selenium, 2.2 times more Sodium and 3.3 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 300 kcal of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 1.3 times more Iron than Rolls, hard (includes kaiser).
• 300 calories of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium, Copper, Magnesium, Selenium and Zinc
• Both Rolls, hard (includes kaiser) as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, hard (includes kaiser) have 3 times more Fiber and 3.1 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 300 kcal of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 1.7 times more Fat, 4.5 times more Saturated Fat, 2.6 times more Omega 3, 1.4 times more Omega 6 and 11.1 times more Sugars than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide inadequate amounts of Fiber and Protein