Comparing Nutrients in 500 calories Multicereal Kaiser Roll VS Caraway Seed

Weight per 500 calories

• Multicereal Kaiser Roll: 183g
• Caraway Seed: 150g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Multicereal Kaiser Roll	Caraway Seed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.9g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	27.6% 4.7g	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	57.6% 75g	130g per day for Men 19-50 years
Sugars	7.07% 5.13g	1.33% 0.96g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.66g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	150% 57g	38g per day for Men 19-50 years
Protein	28% 15.8g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	43.8% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.97% 2.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.4% 114μg	3.75% 15μg	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	35% 31.5mg	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	25% 3.75mg	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	Caraway Seed	Recommended Dietary Allowance
Calcium	15.6% 156mg	103% 1035mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	152% 1.37mg	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	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	85% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	14% 6.23μg	NA	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	59.7% 2029mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.4% 15g	3700g per day for Men 19-50 years

Multicereal Kaiser Roll VS Caraway Seed Nutrients Per 500 Kcal

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

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

• 500 calories of Multicereal Kaiser Roll have 1.3 times more Vitamin B1 and 7.6 times more Vitamin B9 than Caraway Seed.
• While 500 kcal of Caraway Seed Spices contain 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 430.4 times more Vitamin C and 1.8 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Caraway Seed provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• 500 calories of Caraway Seed have insufficient amounts of Vitamin B9
• Both Vegan Multigrain Kaiser Roll, 60g as well as Caraway Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Multicereal Kaiser Roll vs Caraway Seed:

• 500 calories of Multicereal Kaiser Roll have 1.2 times more Manganese, 2.4 times more Selenium and 43.1 times more Sodium than Caraway Seed.
• While 500 kcal of Caraway Seed Spices contain 6.6 times more Calcium, 2.1 times more Copper, 4.2 times more Iron, 2.7 times more Magnesium, 2.5 times more Phosphorus, 4.3 times more Potassium and 2.7 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Multicereal Kaiser Roll have 7.3 times more Omega 3 than Caraway Seed.
• While 500 kcal of Caraway Seed Spices contain 2.2 times more Fat, 1.3 times more Omega 6, 6.6 times more Fiber and 1.9 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Caraway Seed offer comparable quantities of Energy and Carbohydrate per 500 calories.