Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Multicereal Kaiser Roll	Caraway Seed	Recommended Dietary Allowance
Energy	13.3% 387kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	26% 4.43g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	1.25% 0.91g	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	142% 54g	38g per day for Men 19-50 years
Protein	21.8% 12g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	39.3% 0.51mg	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	3.54% 14μg	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	33% 29.8mg	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	23.6% 3.54mg	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	Caraway Seed	Recommended Dietary Allowance
Calcium	12% 120mg	98% 977mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	143% 1.3mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	80% 1.84mg	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	115% 805mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Caraway Seed per 5 oz

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

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

• 5 ounces of Multicereal Kaiser Roll have 6.2 times more Vitamin B9 and more Vitamin K than Caraway Seed.
• While 5 oz of Caraway Seed Spices contain 180 times more Vitamin A, 1.8 times more Vitamin B2, 1.9 times more Vitamin B6, 525 times more Vitamin C and 2.2 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Caraway Seed provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Caraway Seed have insufficient amounts of Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Multicereal Kaiser Roll vs Caraway Seed:

• 5 ounces of Multicereal Kaiser Roll have 2 times more Selenium and 35.3 times more Sodium than Caraway Seed.
• While 5 oz of Caraway Seed Spices contain 8.1 times more Calcium, 2.5 times more Copper, 5.1 times more Iron, 3.3 times more Magnesium, 3.1 times more Phosphorus, 5.3 times more Potassium and 3.4 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Caraway Seed contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multicereal Kaiser Roll have 6 times more Omega 3 and 4.4 times more Sugars than Caraway Seed.
• While 5 oz of Caraway Seed Spices contain 2.7 times more Fat, 1.6 times more Omega 6, 8.1 times more Fiber and 2.3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Caraway Seed offer comparable quantities of Energy and Carbohydrate per five ounces.