Comparing Nutrients in 7 ounces Multicereal Kaiser Roll VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Carrots	8%	5%	87%

Macro Nutrients

	Multicereal Kaiser Roll	Carrots	Recommended Dietary Allowance
Energy	18.7% 542kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	1.17% 0.2g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 7.12g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	30.5% 17g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Carrots	Recommended Dietary Allowance
Vitamin A	0.022% 0.2μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.72% 2.9μg	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Carrots	Recommended Dietary Allowance
Calcium	17% 169mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	4.74% 175g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has 6.1 times more Vitamin B1, 3.6 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 8350 times more Vitamin A, 1.5 times more Vitamin B7, 147.5 times more Vitamin C and 4.7 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Multicereal Kaiser Roll vs Carrots:

• Vegan Multigrain Kaiser Roll, 60g has 2.6 times more Calcium, 8 times more Copper, 10.7 times more Iron, 6.5 times more Magnesium, 9.1 times more Manganese, 5.3 times more Phosphorus, 240 times more Selenium, 8.7 times more Sodium and 6.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Raw Carrots have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Vegan Multigrain Kaiser Roll, 60g has 6.7 times more Energy, 22.5 times more Fat, 21.9 times more Saturated Fat, 450 times more Omega 3, 20 times more Omega 6, 4.7 times more Carbohydrate, 1.7 times more Fiber and 9.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.7 times more Sugars than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.