Comparing Nutrients in 7 ounces Rolls, hard (includes kaiser) VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	20% 581kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80.4% 105g	111% 144g	130g per day for Men 19-50 years
Sugars	4.84% 3.5g	74.6% 54g	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	3.42% 2.5g	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	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 32.3g	g per day for Men 19-50 years
Fiber	12% 4.56g	12% 4.56g	38g per day for Men 19-50 years
Protein	35% 19.6g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	89.7% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47% 189μg	68% 272μg	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% 0mg	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	5.56% 0.83mg	17.6% 2.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	19% 189mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	21.6% 0.19mg	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	81.4% 6.5mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	46% 1.06mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.3% 198mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	47.8% 716mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Toaster pastries, brown-sugar-cinnamon per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hard (includes kaiser) versus 7 oz of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rolls, hard (includes kaiser) vs Toaster pastries, brown-sugar-cinnamon:

• 7 oz of Toaster pastries, brown-sugar-cinnamon contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 16.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.2 times more Vitamin E than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin B5 per seven ounces.

Comparing minerals per 7 ounces for Rolls, hard (includes kaiser) vs Toaster pastries, brown-sugar-cinnamon:

• 7 ounces of Rolls, hard (includes kaiser) have 1.7 times more Copper, 1.5 times more Magnesium, 11.2 times more Selenium, 1.5 times more Sodium and 1.7 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While 7 oz of Toaster pastries, brown-sugar-cinnamon contain 3.1 times more Calcium and 1.7 times more Iron than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon contain similar levels of Manganese, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hard (includes kaiser) have 2.4 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While 7 oz of Toaster pastries, brown-sugar-cinnamon contain 1.3 times more Energy, 1.9 times more Fat, 1.4 times more Carbohydrate and 15.4 times more Sugars than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Fiber per seven ounces.