Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Multicereal Kaiser Roll	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13.3% 387kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 2.83g	% 6.2g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	39% 15g	38g per day for Men 19-50 years
Protein	21.8% 12g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	13% 0.17mg	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	9.57% 38.3μg	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	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.11% 3.97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Multicereal Kaiser Roll versus 5 oz of Oil 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 Oil Roasted Almonds:

• 5 ounces of Multicereal Kaiser Roll have 4.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 23 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Oil 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 Oil Roasted Almonds:

• 5 ounces of Multicereal Kaiser Roll have 5.9 times more Selenium and 600 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.4 times more Calcium, 2.7 times more Copper, 3.5 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium and 1.9 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Oil Roasted Almonds contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multicereal Kaiser Roll have more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.2 times more Energy, 10.2 times more Fat, 6 times more Saturated Fat, 6.8 times more Omega 6, 1.6 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3