Comparing Nutrients in 7 ounces Almond Flour VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	NA	18.7% 542kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	NA	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	NA	23.3% 3.97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	NA	7.66% 5.56g	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	0.082% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	48.4% 18.4g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	93% 52g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	NA	0.022% 0.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	457% 137μg	9.72% 2.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	30.8% 123μg	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	0.088% 0.079mg	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	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	46% 460mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	79.4% 0.71mg	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	80% 6.4mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	159% 71.6μg	15% 6.75μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	145% 1016mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	39% 1324mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	2.68% 1.47μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.77mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Multicereal Kaiser Roll per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond Flour versus 7 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond Flour vs Multicereal Kaiser Roll:

• 7 ounces of Almond Flour have 3.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 47 times more Vitamin B7 than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 3.6 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almond Flour.

Comparing minerals per 7 ounces for Almond Flour vs Multicereal Kaiser Roll:

• 7 ounces of Almond Flour have 2.7 times more Calcium, 2.7 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 10.6 times more Molybdenum, 2.8 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 32.3 times more Selenium and 671.1 times more Sodium than Almond Flour.
• Both Almond Flour and Multicereal Kaiser Roll contain similar levels of Iron per seven ounces.
• 7 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond Flour have 9.3 times more Fat, 2 times more Fiber and 3 times more Protein than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 2.8 times more Carbohydrate than Almond Flour.