Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Multicereal Kaiser Roll	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	13.3% 387kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	4.8% 3.5g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	21.8% 12g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.95% 2.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 88μg	2.83% 11.3μg	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	0.063% 0.057mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	12% 120mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	16.2% 0.15mg	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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	27.7% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	10.7% 4.8μg	NA	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	1.38% 51g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Multicereal Kaiser Roll vs Canned Carrots with Liquids and Salt:

• Vegan Multigrain Kaiser Roll, 60g has 21.1 times more Vitamin B1, 7.8 times more Vitamin B2, 6.9 times more Vitamin B3, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6, 7.8 times more Vitamin B9 and 1.5 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6130 times more Vitamin A, 50 times more Vitamin C and 3.5 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Multicereal Kaiser Roll vs Canned Carrots with Liquids and Salt:

• Vegan Multigrain Kaiser Roll, 60g has 2.7 times more Calcium, 3.5 times more Copper, 6.2 times more Iron, 8.7 times more Magnesium, 2.9 times more Manganese, 9.3 times more Phosphorus, 1.5 times more Potassium, 60 times more Selenium, 2.5 times more Sodium and 5.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Water than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 5 ounces:

• Vegan Multigrain Kaiser Roll, 60g has 11.9 times more Energy, 38.6 times more Fat, 28 times more Saturated Fat, 112.5 times more Omega 3, 35.7 times more Omega 6, 8.4 times more Carbohydrate, 2.6 times more Fiber and 14.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Vegan Multigrain Kaiser Roll, 60g and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 5 oz.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.