Comparing Nutrients in 5 ounces Popovers, dry mix, enriched VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Popovers, dry mix, enriched	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	18% 526kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	58% 75.3g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.66g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	18.3% 6.95g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.4% 206μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0% 0mg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	31.7% 0.28mg	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	52.6% 4.2mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	43.3% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.2% 142mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	97% 53.3μg	71.6% 39.4μg	55μg per day for Men 19-50 years
Sodium	85.6% 1284mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	1.15% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Popovers, dry mix, enriched vs Rolls, dinner, rye:

• Popovers, dry mix, enriched have 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin B12 than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.8 times more Vitamin B2 and 1.5 times more Vitamin B6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, rye have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, rye have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Popovers, dry mix, enriched vs Rolls, dinner, rye:

• Popovers, dry mix, enriched have 1.4 times more Selenium and 1.4 times more Sodium than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 2.2 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Potassium than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, rye have similar amounts of Calcium, Copper, Iron, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Popovers, dry mix, enriched have 1.3 times more Energy, 1.3 times more Fat, 1.6 times more Saturated Fat and 1.3 times more Carbohydrate than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.3 times more Omega 3 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, rye have similar amounts of Omega 6 and Protein per 5 oz.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.