Comparing Nutrients in 7 ounces Multicereal Kaiser Roll VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Cassava	3%	2%	95%

Macro Nutrients

	Multicereal Kaiser Roll	Cassava	Recommended Dietary Allowance
Energy	18.7% 542kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	0.37% 0.064g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	4.65% 3.37g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	30.5% 17g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Cassava	Recommended Dietary Allowance
Vitamin A	0.022% 0.2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	13.4% 0.17mg	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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Cassava	Recommended Dietary Allowance
Calcium	17% 169mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Cassava per 7 oz

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

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

• 7 ounces of Multicereal Kaiser Roll have 4.6 times more Vitamin B1, 4.4 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9, 5.9 times more Vitamin E and 1.5 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 515 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 Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Multicereal Kaiser Roll have 5.3 times more Calcium, 3.6 times more Copper, 11.9 times more Iron, 3.7 times more Magnesium, 3.4 times more Manganese, 6.9 times more Phosphorus, 34.3 times more Selenium, 42.9 times more Sodium and 4.8 times more Zinc than Cassava.
• Both Multicereal Kaiser Roll and Cassava contain similar levels of Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Multicereal Kaiser Roll have 1.7 times more Energy, 19.3 times more Fat, 9.5 times more Saturated Fat, 52.9 times more Omega 3, 62.5 times more Omega 6, 1.6 times more Sugars, 2.6 times more Fiber and 6.3 times more Protein than Cassava.
• Both Multicereal Kaiser Roll and Cassava offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6