Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Almonds	14%	72%	14%

Macro Nutrients

	Multicereal Kaiser Roll	Almonds	Recommended Dietary Allowance
Energy	13.3% 387kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	103% 17.5g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 2.83g	% 5.6g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	21.8% 12g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Almonds	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.95% 2.1μg	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 88μg	15.6% 62.4μg	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	0% 0mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	10.7% 4.8μg	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has 2 times more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.4 times more Vitamin B2, 38.8 times more Vitamin B7 and 22.7 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Multicereal Kaiser Roll vs Almonds:

• Vegan Multigrain Kaiser Roll, 60g has 5.9 times more Selenium and 600 times more Sodium than Almonds.
• While Almonds contain 3.2 times more Calcium, 2.9 times more Copper, 3.5 times more Magnesium, 1.7 times more Manganese, 13.3 times more Molybdenum, 2.6 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Vegan Multigrain Kaiser Roll, 60g has 300 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.1 times more Energy, 9.2 times more Fat, 5.4 times more Saturated Fat, 6.2 times more Omega 6, 1.6 times more Sugars, 2.7 times more Fiber and 2.5 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.