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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Rolls, dinner, rye VS Popovers, dry mix, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, dinner, rye versus 5 oz of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, dinner, rye have 1.3 times more Omega 3 than Popovers, dry mix, enriched.
• While 5 oz of Popovers, dry mix, enriched contain 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.
• Both Rolls, dinner, rye and Popovers, dry mix, enriched offer comparable quantities of Omega 6 and Protein per five ounces.