Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Almond Flour	17%	73%	10%

Macro Nutrients

	Multicereal Kaiser Roll	Almond Flour	Recommended Dietary Allowance
Energy	13.3% 387kcal	NA	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	73.4% 71g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	NA	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	NA	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	17.7% 23g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	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	0.059% 0.043g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 2.83g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.66g	34.6% 13g	38g per day for Men 19-50 years
Protein	21.8% 12g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Almond Flour	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.95% 2.1μg	326% 98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 88μg	13.4% 53.6μg	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	0.063% 0.057mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Almond Flour	Recommended Dietary Allowance
Calcium	12% 120mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	154% 1.4mg	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	56.7% 4.54mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	112% 2.57mg	2.3mg per day for Men 19-50 years
Molybdenum	10.7% 4.8μg	114% 51μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.7% 264mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	28% 945mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	0.084% 1.27mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.17% 6.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Almond Flour per 5 oz

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

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

• 5 ounces of Multicereal Kaiser Roll have 3.6 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almond Flour.
• While 5 oz of Almond Flour contain 3.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 47 times more Vitamin B7 than Vegan Multigrain Kaiser Roll, 60g.

Comparing minerals per 5 ounces for Multicereal Kaiser Roll vs Almond Flour:

• 5 ounces of Multicereal Kaiser Roll have 32.3 times more Selenium and 671.1 times more Sodium than Almond Flour.
• While 5 oz of Almond Flour contain 2.7 times more Calcium, 2.7 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 10.6 times more Molybdenum, 2.8 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Almond Flour contain similar levels of Iron per five ounces.
• 5 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multicereal Kaiser Roll have 2.8 times more Carbohydrate than Almond Flour.
• While 5 oz of Almond Flour contain 9.3 times more Fat, 2 times more Fiber and 3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.