Comparing Nutrients in 500 calories Multicereal Kaiser Roll VS Almonds

Weight per 500 calories

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

Almonds have 2.1 times more energy per unit of mass than Vegan Multigrain Kaiser Roll, 60g, which is very high in comparison to other foods. Multicereal Kaiser Roll having high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Vegan Multigrain Kaiser Roll, 60g has 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.
• While Almonds contain 2.6 times more Vitamin B2, 18.3 times more Vitamin B7 and 10.7 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

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

Comparison of macro-nutrients per 500 calories:

• Vegan Multigrain Kaiser Roll, 60g has 636.3 times more Omega 3, 4.4 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• While Almonds contain 4.4 times more Fat, 2.6 times more Saturated Fat, 2.9 times more Omega 6 and 1.3 times more Fiber than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.