Comparing Nutrients in 5 ounces Apples VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Apples	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	7.9% 7.65g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	79.7% 1.28g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	49% 63.8g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	11.5% 8.36g	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	% 3.44g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 2.93g	% 2.83g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Apples	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.016% 0.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.95% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.06% 4.25μg	22% 88μg	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	7.24% 6.52mg	0.063% 0.057mg	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	1.7% 0.26mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.68μg	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	2.13% 0.17mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	2.23% 15.6mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	3.28% 121g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Multicereal Kaiser Roll per 5 oz

Compare the macro and micronutrient content in 5 oz of Apples versus 5 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Apples have 115 times more Vitamin C than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 23.5 times more Vitamin B1, 8.1 times more Vitamin B2, 31.9 times more Vitamin B3, 6.6 times more Vitamin B5, 4.6 times more Vitamin B6, 20.7 times more Vitamin B9, 6.3 times more Vitamin E and 1.3 times more Vitamin K than Raw Apples with skin.
• 5 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 5 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Raw Apples with skin as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Apples vs Multicereal Kaiser Roll:

• 5 ounces of Apples have 2.4 times more Water than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 14.2 times more Calcium, 13.3 times more Copper, 26.7 times more Iron, 15.6 times more Magnesium, 37.1 times more Manganese, 16.9 times more Phosphorus, 2.4 times more Potassium, more Selenium, 600 times more Sodium and 41 times more Zinc than Raw Apples with skin.
• 5 ounces of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apples have 3.7 times more Sugars and 196.7 times more Fructose than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 5.3 times more Energy, 31.8 times more Fat, 25 times more Saturated Fat, 100 times more Omega 3, 46.5 times more Omega 6, 3.3 times more Carbohydrate, 2 times more Fiber and 33.1 times more Protein than Raw Apples with skin.
• 5 ounces of Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein