Comparing Nutrients in 500 calories Oat Milk VS Multicereal Kaiser Roll

Weight per 500 calories

• Oat Milk: 935g
• Multicereal Kaiser Roll: 183g

Vegan Multigrain Kaiser Roll, 60g has 5.1 times more energy per unit of mass than Oat Milk, which is high in comparison to other foods. Oat Milk having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Oat Milk	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.67% 8.4g	10% 9.9g	97g per day for Men 19-50 years
Saturated Fat	5.84% 1.87g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	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	69.7% 91g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	1.3% 0.93g	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	NA	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	NA	% 0.055g	g per day for Men 19-50 years
Sucrose	NA	% 3.66g	g per day for Men 19-50 years
Fiber	37% 14g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	64% 577μg	0.02% 0.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.93mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	26.8% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.97% 2.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.2% 45μg	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	64% 385IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.23% 0.93mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	4.27% 5.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	115% 1154mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	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	81.8% 6.54mg	73.3% 5.86mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	82.4% 577mg	48.7% 341mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22% 810g	1.8% 66g	3700g per day for Men 19-50 years

Oat Milk VS Multicereal Kaiser Roll Nutrients Per 500 Kcal

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

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

• 500 calories of Oat Milk have 3149 times more Vitamin A, 1.3 times more Vitamin B1, 4.9 times more Vitamin B2 and more Vitamin D than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 2.8 times more Vitamin B3, more Vitamin B6, 2.5 times more Vitamin B9 and 2.2 times more Vitamin E than Oat Milk.
• 500 calories of Oat Milk have insufficient amounts of Vitamin B6 and Vitamin E
• 500 calories of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin D
• Both Oat Milk as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oat Milk vs Multicereal Kaiser Roll:

• 500 calories of Oat Milk have 7.4 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Zinc and 12.3 times more Water than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 2.6 times more Sodium than Oat Milk.
• Both Oat Milk and Multicereal Kaiser Roll contain similar levels of Iron, Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oat Milk have 1.6 times more Fiber than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain more Omega 3 and 1.3 times more Omega 6 than Oat Milk.
• Both Oat Milk and Multicereal Kaiser Roll offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Oat Milk provide inadequate amounts of Omega 3