Comparing Nutrients in 7 ounces Rolls, hard (includes kaiser) VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Rolls, hard (includes kaiser)	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	20% 581kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	20.4% 19.7g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	22.4% 7.17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 105g	107% 140g	130g per day for Men 19-50 years
Sugars	4.84% 3.5g	71.5% 52g	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	12% 8.7g	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	% 30g	g per day for Men 19-50 years
Sucrose	NA	% 3.53g	g per day for Men 19-50 years
Fiber	12% 4.56g	5.22% 2g	38g per day for Men 19-50 years
Protein	35% 19.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.5% 401μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	84.2% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	79.4% 1.03mg	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	55% 220μg	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% 0mg	0% 0mg	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	5.56% 0.83mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	19% 189mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	15.2% 0.14mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	28% 0.64mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	44% 663mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.77% 28.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hard (includes kaiser) versus 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 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, fruit (includes apple, blueberry, cherry, strawberry):

• 7 ounces of Rolls, hard (includes kaiser) have 1.5 times more Vitamin B5 than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 14.9 times more Vitamin B6, 2.1 times more Vitamin E and 25.7 times more Vitamin K than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A and Vitamin K
• Both Rolls, hard (includes kaiser) as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rolls, hard (includes kaiser) vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 7 ounces of Rolls, hard (includes kaiser) have 5.9 times more Calcium, 2.4 times more Copper, 2.3 times more Magnesium, 1.4 times more Manganese, 12.6 times more Selenium, 1.6 times more Sodium and 2.5 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 1.7 times more Iron than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hard (includes kaiser) have 2.3 times more Fiber and 2.4 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 1.3 times more Energy, 2.3 times more Fat, 6 times more Saturated Fat, 3.4 times more Omega 3, 1.8 times more Omega 6, 1.3 times more Carbohydrate and 14.8 times more Sugars than Rolls, hard (includes kaiser).