Comparing Nutrients in 100 grams Apples VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Apples	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	1.8% 52kcal	9.4% 273kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	56.3% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	34.6% 45g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	3.86% 2.8g	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	8.14% 5.9g	0.041% 0.03g	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	% 2.43g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 2.07g	% 2g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	0.46% 0.26g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Apples	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.011% 0.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.57% 0.091mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.22% 0.061mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.15% 0.041mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.9% 1.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.75% 3μg	15.5% 62μg	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	5.1% 4.6mg	0.044% 0.04mg	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	1.2% 0.18mg	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	0.6% 6mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.083% 3.3μg	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	1.5% 0.12mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	1.52% 0.035mg	56.5% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.56% 3.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.57% 11mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	7.56% 257mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	2.3% 85.6g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Multicereal Kaiser Roll per 100 g

Compare the macro and micronutrient content in 100 g of Apples versus 100 g of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Apples vs Multicereal Kaiser Roll:

• 100 grams of Apples have 115 times more Vitamin C than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 23.5 times more Vitamin B1, 8.1 times more Vitamin B2, 31.9 times more Vitamin B3, 6.6 times more Vitamin B5, 4.6 times more Vitamin B6, 20.7 times more Vitamin B9, 6.3 times more Vitamin E and 1.3 times more Vitamin K than Raw Apples with skin.
• 100 grams of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 100 grams of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Raw Apples with skin as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Apples vs Multicereal Kaiser Roll:

• 100 grams of Apples have 2.4 times more Water than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 14.2 times more Calcium, 13.3 times more Copper, 26.7 times more Iron, 15.6 times more Magnesium, 37.1 times more Manganese, 16.9 times more Phosphorus, 2.4 times more Potassium, more Selenium, 600 times more Sodium and 41 times more Zinc than Raw Apples with skin.
• 100 grams of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Apples have 3.7 times more Sugars and 196.7 times more Fructose than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 5.3 times more Energy, 31.8 times more Fat, 25 times more Saturated Fat, 100 times more Omega 3, 46.5 times more Omega 6, 3.3 times more Carbohydrate, 2 times more Fiber and 33.1 times more Protein than Raw Apples with skin.
• 100 grams of Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein