Comparing Nutrients in 7 ounces Multicereal Kaiser Roll VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Multicereal Kaiser Roll	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	18.7% 542kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.16% 0.052g	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	0.86% 0.15g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0.04g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	5.22% 2g	38g per day for Men 19-50 years
Protein	30.5% 17g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.022% 0.2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	17% 169mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Stewed Canned Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Multicereal Kaiser Roll vs Stewed Canned Tomatoes:

• 7 ounces of Multicereal Kaiser Roll have 8.7 times more Vitamin B1, 6 times more Vitamin B2, 4.1 times more Vitamin B3, 3.5 times more Vitamin B5, 11.2 times more Vitamin B6, 12.4 times more Vitamin B9 and 1.4 times more Vitamin E than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 197.5 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 Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Vegan Multigrain Kaiser Roll, 60g as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Multicereal Kaiser Roll vs Stewed Canned Tomatoes:

• 7 ounces of Multicereal Kaiser Roll have 2.5 times more Calcium, 3.2 times more Copper, 2.4 times more Iron, 6.5 times more Magnesium, 22 times more Manganese, 9.3 times more Phosphorus, 1.2 times more Potassium, 40 times more Selenium, 2.7 times more Sodium and 9.6 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Multicereal Kaiser Roll have 10.5 times more Energy, 28.4 times more Fat, 26.9 times more Saturated Fat, 300 times more Omega 3, 27 times more Omega 6, 7.3 times more Carbohydrate, 4.7 times more Fiber and 9.5 times more Protein than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Sugars and 62.7 times more Fructose than Vegan Multigrain Kaiser Roll, 60g.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein