Comparing Nutrients in 5 ounces Almond Flour VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	NA	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	7.9% 7.65g	97g per day for Men 19-50 years
Saturated Fat	NA	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	NA	79.7% 1.28g	1.6g per day for Men 19-50 years
Omega 6	NA	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	49% 63.8g	130g per day for Men 19-50 years
Sugars	NA	5.47% 3.97g	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	0.059% 0.043g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 2.83g	g per day for Men 19-50 years
Fiber	34.6% 13g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	66.3% 37g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	NA	0.016% 0.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	326% 98μg	6.95% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.063% 0.057mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	33% 329mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	56.7% 0.51mg	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	57% 4.56mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	114% 51μg	10.7% 4.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 726mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	1.38% 51g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almond Flour vs Multicereal Kaiser Roll:

• Almond Flour has 3.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 47 times more Vitamin B7 than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 3.6 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almond Flour.

Comparing minerals per 5 ounces for Almond Flour vs Multicereal Kaiser Roll:

• Almond Flour has 2.7 times more Calcium, 2.7 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 10.6 times more Molybdenum, 2.8 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 32.3 times more Selenium and 671.1 times more Sodium than Almond Flour.
• Both Almond Flour and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almond Flour has 9.3 times more Fat, 2 times more Fiber and 3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 2.8 times more Carbohydrate than Almond Flour.
• Both Almond Flour as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Glucose and Sucrose in 5 oz.