Comparing Nutrients in 5 ounces Rolls, hard (includes kaiser) VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	14.3% 415kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	NA	32g per day for Men 19-50 years
Omega 3	8.6% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	79.2% 103g	130g per day for Men 19-50 years
Sugars	3.46% 2.5g	53.3% 38.6g	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	2.44% 1.77g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	25% 14g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.5% 0.68mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	63.2% 0.82mg	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	33.7% 135μg	48.5% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	3.97% 0.6mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	13.5% 135mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	15.4% 0.14mg	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	58% 4.65mg	100% 7.97mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	33% 0.76mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, hard (includes kaiser) vs Toaster pastries, brown-sugar-cinnamon:

• Toaster pastries, brown-sugar-cinnamon contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 16.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.2 times more Vitamin E than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Rolls, hard (includes kaiser) vs Toaster pastries, brown-sugar-cinnamon:

• Rolls, hard (includes kaiser) have 1.7 times more Copper, 1.5 times more Magnesium, 11.2 times more Selenium, 1.5 times more Sodium and 1.7 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 3.1 times more Calcium and 1.7 times more Iron than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon have similar amounts of Manganese, Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hard (includes kaiser) have 2.4 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 1.3 times more Energy, 1.9 times more Fat, 1.4 times more Carbohydrate and 15.4 times more Sugars than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon have similar amounts of Fiber per 5 oz.
• Both Rolls, hard (includes kaiser) as well as Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Glucose and Sucrose in 5 oz.