Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Multicereal Kaiser Roll	Roasted Almonds	Recommended Dietary Allowance
Energy	13.3% 387kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 2.83g	% 6.73g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	21.8% 12g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 88μg	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Roasted Almonds per 5 oz

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

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

• 5 ounces of Multicereal Kaiser Roll have 5.2 times more Vitamin B1, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 5.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 21.2 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Multicereal Kaiser Roll have 12 times more Selenium and 200 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 3.2 times more Calcium, 3.1 times more Copper, 3.6 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium and 2 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Roasted Almonds contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multicereal Kaiser Roll have 90 times more Omega 3 and 2.1 times more Carbohydrate than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.2 times more Energy, 9.7 times more Fat, 5.8 times more Saturated Fat, 6.5 times more Omega 6, 1.7 times more Sugars, 2.3 times more Fiber and 2.4 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3