Comparing Nutrients in 7 ounces Multicereal Kaiser Roll VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Almonds	14%	72%	14%

Macro Nutrients

	Multicereal Kaiser Roll	Almonds	Recommended Dietary Allowance
Energy	18.7% 542kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 7.84g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	65.3% 25g	38g per day for Men 19-50 years
Protein	30.5% 17g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Almonds	Recommended Dietary Allowance
Vitamin A	0.022% 0.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	18.7% 0.93mg	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	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	22% 87.3μg	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	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	15% 2.24mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Almonds	Recommended Dietary Allowance
Calcium	17% 169mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	15% 6.75μg	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has 2 times more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.4 times more Vitamin B2, 38.8 times more Vitamin B7 and 22.7 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Vegan Multigrain Kaiser Roll, 60g has 5.9 times more Selenium and 600 times more Sodium than Almonds.
• While Almonds contain 3.2 times more Calcium, 2.9 times more Copper, 3.5 times more Magnesium, 1.7 times more Manganese, 13.3 times more Molybdenum, 2.6 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Vegan Multigrain Kaiser Roll, 60g has 300 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.1 times more Energy, 9.2 times more Fat, 5.4 times more Saturated Fat, 6.2 times more Omega 6, 1.6 times more Sugars, 2.7 times more Fiber and 2.5 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.