Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Cardamom

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Cardamom	11%	16%	73%

Macro Nutrients

	Multicereal Kaiser Roll	Cardamom	Recommended Dietary Allowance
Energy	13.3% 387kcal	15.2% 441kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	2.6% 0.44g	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	74.7% 97g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	NA	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	104% 39.7g	38g per day for Men 19-50 years
Protein	21.8% 12g	27.2% 15.3g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Cardamom	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	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	9.76% 1.56mg	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	25% 0.33mg	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	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Cardamom	Recommended Dietary Allowance
Calcium	12% 120mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	60.3% 0.54mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	1726% 39.7mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	46.7% 1586mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Cardamom per 5 oz

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

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

• 5 ounces of Multicereal Kaiser Roll have 2 times more Vitamin B1 and 2.6 times more Vitamin B3 than Cardamom.
• While 5 oz of Cardamom Spices contain 525 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Cardamom provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Vegan Multigrain Kaiser Roll, 60g as well as Cardamom Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Multicereal Kaiser Roll have 33.3 times more Sodium than Cardamom.
• While 5 oz of Cardamom Spices contain 4.5 times more Calcium, 4.4 times more Iron, 2.9 times more Magnesium, 21.5 times more Manganese, 4.4 times more Potassium and 4.6 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Cardamom contain similar levels of Copper and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multicereal Kaiser Roll have 7.5 times more Omega 3 and 6.5 times more Omega 6 than Cardamom.
• While 5 oz of Cardamom Spices contain 1.5 times more Carbohydrate, 6 times more Fiber and 1.3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Cardamom offer comparable quantities of Energy, Fat and Saturated Fat per five ounces.
• 5 ounces of Cardamom provide inadequate amounts of Omega 6