Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Multicereal Kaiser Roll	Boiled Carrots	Recommended Dietary Allowance
Energy	13.3% 387kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	0.73% 0.12g	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	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 2.83g	% 3.83g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	11% 4.25g	38g per day for Men 19-50 years
Protein	21.8% 12g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	16.7% 0.22mg	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	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Boiled Carrots	Recommended Dietary Allowance
Calcium	12% 120mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	9.55% 0.22mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	1.38% 51g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Boiled Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Multicereal Kaiser Roll vs Boiled Carrots:

• 5 ounces of Multicereal Kaiser Roll have 6.1 times more Vitamin B1, 4.8 times more Vitamin B2, 4.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 4.4 times more Vitamin B9 than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain 8520 times more Vitamin A, 90 times more Vitamin C and 4.9 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Boiled Carrots provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Multicereal Kaiser Roll vs Boiled Carrots:

• 5 ounces of Multicereal Kaiser Roll have 2.8 times more Calcium, 21.2 times more Copper, 9.4 times more Iron, 7.8 times more Magnesium, 8.4 times more Manganese, 6.2 times more Phosphorus, 34.3 times more Selenium, 10.3 times more Sodium and 8.2 times more Zinc than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Boiled Carrots contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multicereal Kaiser Roll have 7.8 times more Energy, 30 times more Fat, 23.3 times more Saturated Fat, 900 times more Omega 3, 23 times more Omega 6, 5.5 times more Carbohydrate, 1.6 times more Fiber and 11.3 times more Protein than Boiled Carrots.
• Both Multicereal Kaiser Roll and Boiled Carrots offer comparable quantities of Sugars per five ounces.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein