Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS VeggieGurt Soy Yogurt

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
VeggieGurt Soy Yogurt	39%	48%	13%

Macro Nutrients

	Multicereal Kaiser Roll	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Energy	13.3% 387kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	NA	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	1.74% 2.27g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	0.98% 0.71g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	21.8% 12g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	NA	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	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.063% 0.057mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Calcium	12% 120mg	NA	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	NA	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	NA	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	NA	11mg per day for Men 19-50 years
Water	1.38% 51g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS VeggieGurt Soy Yogurt per 5 oz

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

Lets compare vitamin content per 5 ounces of Multicereal Kaiser Roll vs VeggieGurt Soy Yogurt:

• Both Vegan Multigrain Kaiser Roll, 60g and K-take it veggie Vegan Organic Soy Yogurt Nature have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Multicereal Kaiser Roll vs VeggieGurt Soy Yogurt:

• 5 ounces of Multicereal Kaiser Roll have 18.8 times more Sodium than VeggieGurt Soy Yogurt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multicereal Kaiser Roll have 5.5 times more Energy, 2.1 times more Fat, 1.8 times more Saturated Fat, 28.1 times more Carbohydrate, 5.6 times more Sugars, 5.2 times more Fiber and 1.8 times more Protein than VeggieGurt Soy Yogurt.
• 5 ounces of VeggieGurt Soy Yogurt provide inadequate amounts of Energy and Carbohydrate