Comparing Nutrients in 5 ounces Oat Milk VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Oat Milk	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	2.6% 76kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	7.9% 7.65g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0% 0g	79.7% 1.28g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	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	10.6% 13.7g	49% 63.8g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	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	5.6% 2.13g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	9.7% 87.5μg	0.016% 0.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	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	0% 0mg	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	1.7% 6.8μg	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	0% 0mg	0.063% 0.057mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.73% 58.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	17.5% 175mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	12.4% 0.99mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	12.5% 87.5mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.4mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	3.32% 123g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Milk VS Multicereal Kaiser Roll per 5 oz

Compare the macro and micronutrient content in 5 oz of Oat Milk 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 Oat Milk vs Multicereal Kaiser Roll:

• 5 ounces of Oat Milk have 617 times more Vitamin A and more Vitamin D than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 4 times more Vitamin B1, 14.5 times more Vitamin B3, more Vitamin B6, 12.9 times more Vitamin B9, 11.3 times more Vitamin E and 9.3 times more Vitamin K than Oat Milk.
• Both Oat Milk and Multicereal Kaiser Roll provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• 5 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin D
• Both Oat Milk as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Oat Milk vs Multicereal Kaiser Roll:

• 5 ounces of Oat Milk have 1.5 times more Calcium and 2.4 times more Water than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 3.6 times more Copper, 4.6 times more Iron, 3.8 times more Magnesium, 2.6 times more Manganese, 3 times more Phosphorus, 5.2 times more Potassium, 5.6 times more Selenium, 13.3 times more Sodium and 3.3 times more Zinc than Oat Milk.
• 5 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 5.1 times more Energy, 6 times more Fat, 3.5 times more Saturated Fat, more Omega 3, 6.7 times more Omega 6, 4.6 times more Carbohydrate, 28 times more Sugars, 3.1 times more Fiber and 4.5 times more Protein than Oat Milk.
• 5 ounces of Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6