Comparing Nutrients in 7 ounces Multicereal Kaiser Roll VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Multicereal Kaiser Roll	Caraway Seed	Recommended Dietary Allowance
Energy	18.7% 542kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	36.4% 6.2g	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	76% 99g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	1.75% 1.27g	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	198% 75.4g	38g per day for Men 19-50 years
Protein	30.5% 17g	70% 39.2g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0.022% 0.2μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	44.7% 7.16mg	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	55% 0.71mg	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	4.96% 20μg	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	46.3% 41.7mg	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	33% 4.96mg	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	Caraway Seed	Recommended Dietary Allowance
Calcium	17% 169mg	137% 1367mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	201% 1.8mg	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	403% 32.2mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	112% 2.58mg	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	161% 1127mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	79% 2681mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	99% 11mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Caraway Seed per 7 oz

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

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

• 7 ounces of Multicereal Kaiser Roll have 6.2 times more Vitamin B9 and more Vitamin K than Caraway Seed.
• While 7 oz of Caraway Seed Spices contain 180 times more Vitamin A, 1.8 times more Vitamin B2, 1.9 times more Vitamin B6, 525 times more Vitamin C and 2.2 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Caraway Seed provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Caraway Seed have insufficient amounts of Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Multicereal Kaiser Roll vs Caraway Seed:

• 7 ounces of Multicereal Kaiser Roll have 2 times more Selenium and 35.3 times more Sodium than Caraway Seed.
• While 7 oz of Caraway Seed Spices contain 8.1 times more Calcium, 2.5 times more Copper, 5.1 times more Iron, 3.3 times more Magnesium, 3.1 times more Phosphorus, 5.3 times more Potassium and 3.4 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Caraway Seed contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Multicereal Kaiser Roll have 6 times more Omega 3 and 4.4 times more Sugars than Caraway Seed.
• While 7 oz of Caraway Seed Spices contain 2.7 times more Fat, 1.6 times more Omega 6, 8.1 times more Fiber and 2.3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Caraway Seed offer comparable quantities of Energy and Carbohydrate per seven ounces.