Comparing Nutrients in 500 calories Almonds VS Multicereal Kaiser Roll

Weight per 500 calories

• Almonds: 86.4g
• Multicereal Kaiser Roll: 183g

Almonds have 2.1 times more energy per 100g than Multicereal Kaiser Roll. It has very high energy density when compared to other foods. Vegan Multigrain Kaiser Roll, 60g having high energy density.

Discover which food has more nutrients per 500 calories - Almonds or Multicereal Kaiser Roll?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	10% 9.9g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	7.07% 5.13g	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	0.13% 0.095g	0.076% 0.055g	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	% 0.15g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 3.66g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.02% 0.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	26.8% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	8.97% 2.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	28.4% 114μg	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	0.081% 0.073mg	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	148% 22mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.27% 5.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	23.2% 232mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	73.3% 0.66mg	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	40% 3.2mg	73.3% 5.86mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	14% 6.23μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	48.7% 341mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	1.8% 66g	3700g per day for Men 19-50 years

Almonds VS Multicereal Kaiser Roll Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Multicereal Kaiser Roll?

Lets compare vitamin content per 500 calories of Almonds vs Multicereal Kaiser Roll:

• 500 calories of Almonds have 2.6 times more Vitamin B2, 18.3 times more Vitamin B7 and 10.7 times more Vitamin E than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 4.1 times more Vitamin B1, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 3 times more Vitamin B9 than Almonds.
• 500 calories of Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• 500 calories of Multicereal Kaiser Roll have insufficient amounts of Vitamin B7
• Both Almonds as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Almonds vs Multicereal Kaiser Roll:

• 500 calories of Almonds have 1.5 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 6.3 times more Molybdenum, 1.2 times more Phosphorus and 1.3 times more Potassium than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 1.8 times more Iron, 1.3 times more Manganese, 12.4 times more Selenium and 1272.5 times more Sodium than Almonds.
• Both Almonds and Multicereal Kaiser Roll contain similar levels of Zinc per 500 calories.
• 500 calories of Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 4.4 times more Fat, 2.6 times more Saturated Fat, 2.9 times more Omega 6 and 1.3 times more Fiber than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 636.3 times more Omega 3 and 4.4 times more Carbohydrate than Almonds.
• Both Almonds and Multicereal Kaiser Roll offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Almonds provide inadequate amounts of Omega 3