Comparing Nutrients in 7 ounces Multicereal Kaiser Roll VS Almond Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 7 ounces of Multicereal Kaiser Roll have 32.3 times more Selenium and 671.1 times more Sodium than Almond Flour.
• While 7 oz of Almond Flour contain 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 Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Almond Flour 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 Multicereal Kaiser Roll have 2.8 times more Carbohydrate than Almond Flour.
• While 7 oz of Almond Flour contain 9.3 times more Fat, 2 times more Fiber and 3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.