Comparing Nutrients in 7 ounces Multicereal Kaiser Roll VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Multicereal Kaiser Roll	Baked Red Potatoes	Recommended Dietary Allowance
Energy	18.7% 542kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	0.57% 0.097g	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	30% 39g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0.89g	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	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Baked Red Potatoes	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	32.4% 0.42mg	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	27.8% 25mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	17% 169mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	38.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	15% 0.34mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	NA	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Multicereal Kaiser Roll vs Baked Red Potatoes:

• Vegan Multigrain Kaiser Roll, 60g has 5.6 times more Vitamin B1, 4.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B9 and 14.1 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 315 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Baked Whole Red Potatoes have similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per 7 oz.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Multicereal Kaiser Roll vs Baked Red Potatoes:

• Vegan Multigrain Kaiser Roll, 60g has 9.4 times more Calcium, 2.1 times more Copper, 4.6 times more Iron, 2.8 times more Magnesium, 7.5 times more Manganese, 2.6 times more Phosphorus, 50 times more Sodium and 4.1 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Potassium and 2.1 times more Water than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 7 ounces:

• Vegan Multigrain Kaiser Roll, 60g has 3.1 times more Energy, 36 times more Fat, 17.5 times more Saturated Fat, 60 times more Omega 3, 40.8 times more Omega 6, 2.3 times more Carbohydrate, 2 times more Sugars, 2.6 times more Fiber and 3.7 times more Protein than Baked Whole Red Potatoes.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.