Comparing Nutrients in 7 ounces Multicereal Kaiser Roll VS Apples no Skin

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Multicereal Kaiser Roll	Apples no Skin	Recommended Dietary Allowance
Energy	18.7% 542kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	27.6% 20g	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	16.5% 12g	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	% 6.45g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 1.63g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	30.5% 17g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Apples no Skin	Recommended Dietary Allowance
Vitamin A	0.022% 0.2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.72% 2.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	0% 0μg	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	0.088% 0.079mg	8.8% 7.94mg	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	15% 2.24mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Apples no Skin	Recommended Dietary Allowance
Calcium	17% 169mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	6.84% 0.062mg	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	1.74% 0.14mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	3.28% 0.075mg	2.3mg per day for Men 19-50 years
Molybdenum	15% 6.75μg	NA	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Apples no Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Multicereal Kaiser Roll versus 7 oz of Apples no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Multicereal Kaiser Roll vs Apples no Skin:

• 7 ounces of Multicereal Kaiser Roll have 21.1 times more Vitamin B1, 7.5 times more Vitamin B2, 31.9 times more Vitamin B3, 5.6 times more Vitamin B5, 5.1 times more Vitamin B6, more Vitamin B9, 22.6 times more Vitamin E and 4.7 times more Vitamin K than Apples no Skin.
• While 7 oz of Raw Apples without skin contain 100 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• 7 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• 7 ounces of Apples no Skin have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Apples without skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Multicereal Kaiser Roll vs Apples no Skin:

• 7 ounces of Multicereal Kaiser Roll have 17 times more Calcium, 11.6 times more Copper, 45.7 times more Iron, 19.5 times more Magnesium, 34.2 times more Manganese, 16.9 times more Phosphorus, 2.9 times more Potassium, more Selenium, more Sodium and 32.8 times more Zinc than Apples no Skin.
• While 7 oz of Raw Apples without skin contain 2.4 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• 7 ounces of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Multicereal Kaiser Roll have 5.7 times more Energy, 41.5 times more Fat, 33.3 times more Saturated Fat, 128.6 times more Omega 3, 64.5 times more Omega 6, 3.5 times more Carbohydrate, 3.6 times more Fiber and 31.9 times more Protein than Apples no Skin.
• While 7 oz of Raw Apples without skin contain 3.6 times more Sugars and 201 times more Fructose than Vegan Multigrain Kaiser Roll, 60g.
• 7 ounces of Apples no Skin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein