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

Macros Ratio

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

Macro Nutrients

	VeggieGurt Soy Yogurt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	2.44% 71kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	7.9% 7.65g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	NA	79.7% 1.28g	1.6g per day for Men 19-50 years
Omega 6	NA	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.74% 2.27g	49% 63.8g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	5.47% 3.97g	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	NA	0.059% 0.043g	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	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 2.83g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	12% 6.66g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	VeggieGurt Soy Yogurt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	NA	0.016% 0.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.95% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.063% 0.057mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	VeggieGurt Soy Yogurt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	NA	12% 120mg	1000mg per day for Men 19-50 years
Copper	NA	56.7% 0.51mg	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	NA	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	NA	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	NA	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.7% 4.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	NA	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	NA	21% 2.32mg	11mg per day for Men 19-50 years
Water	NA	1.38% 51g	3700g per day for Men 19-50 years

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

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

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

• Vegan Multigrain Kaiser Roll, 60g contains 18.8 times more Sodium than K-take it veggie Vegan Organic Soy Yogurt Nature.

Comparison of macro-nutrients per 5 ounces:

• Vegan Multigrain Kaiser Roll, 60g contains 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 K-take it veggie Vegan Organic Soy Yogurt Nature.
• Both K-take it veggie Vegan Organic Soy Yogurt Nature as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Glucose and Sucrose in 5 oz.