Comparing Nutrients in 7 ounces Multicereal Kaiser Roll VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Multicereal Kaiser Roll	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.7% 542kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	NA	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	30.5% 17g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.022% 0.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.088% 0.079mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	17% 169mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	NA	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	15% 510mg	26.3% 893mg	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	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	NA	11mg per day for Men 19-50 years
Water	1.93% 71.4g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Multicereal Kaiser Roll vs Frozen Roasted Potatoes with Salt:

• Both Vegan Multigrain Kaiser Roll, 60g and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Vegan Multigrain Kaiser Roll, 60g as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Multicereal Kaiser Roll vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Multicereal Kaiser Roll have 5.7 times more Calcium, 6.4 times more Iron and 2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Potassium than Vegan Multigrain Kaiser Roll, 60g.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Multicereal Kaiser Roll have 2.1 times more Energy, 3 times more Fat, 4.2 times more Saturated Fat, 1.7 times more Carbohydrate, 4.1 times more Sugars, 1.8 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.