Comparing Nutrients in 500 calories Multicereal Kaiser Roll VS VeggieGurt Soy Yogurt

Weight per 500 calories

• Multicereal Kaiser Roll: 183g
• VeggieGurt Soy Yogurt: 1000g

Multicereal Kaiser Roll has 5.5 times more energy per 100g than VeggieGurt Soy Yogurt. It has high energy density when compared to other foods. K-take it veggie Vegan Organic Soy Yogurt Nature having low energy density.

Discover which food has more nutrients per 500 calories - Multicereal Kaiser Roll or VeggieGurt Soy Yogurt?

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
VeggieGurt Soy Yogurt	39%	48%	13%

Macro Nutrients

	Multicereal Kaiser Roll	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.9g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	NA	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	12.3% 16g	130g per day for Men 19-50 years
Sugars	7.07% 5.13g	6.9% 5g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	28% 15.8g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.081% 0.073mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.8% 2.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.27% 5.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Calcium	15.6% 156mg	NA	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	34% 143mg	NA	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	14% 471mg	NA	3400mg per day for Men 19-50 years
Selenium	80% 44μg	NA	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	NA	11mg per day for Men 19-50 years
Water	1.8% 66g	NA	3700g per day for Men 19-50 years

Multicereal Kaiser Roll VS VeggieGurt Soy Yogurt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Multicereal Kaiser Roll or VeggieGurt Soy Yogurt?

Lets compare vitamin content per 500 calories of Multicereal Kaiser Roll vs VeggieGurt Soy Yogurt:

• Both Vegan Multigrain Kaiser Roll, 60g and K-take it veggie Vegan Organic Soy Yogurt Nature have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Multicereal Kaiser Roll vs VeggieGurt Soy Yogurt:

• 500 calories of Multicereal Kaiser Roll have 3.4 times more Sodium than VeggieGurt Soy Yogurt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Multicereal Kaiser Roll have 5.2 times more Carbohydrate than VeggieGurt Soy Yogurt.
• While 500 kcal of K-take it veggie Vegan Organic Soy Yogurt Nature contain 2.6 times more Fat, 3.1 times more Saturated Fat and 3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and VeggieGurt Soy Yogurt offer comparable quantities of Energy and Fiber per 500 calories.