Comparing Nutrients in 100 calories Almond Flour VS Multicereal Kaiser Roll

Weight per 100 calories

• Multicereal Kaiser Roll: 36.6g

One of the foods has 0 calories. Comparison per 100 kcal is not possible.

Which food has more nutrients per 100 calories - Almond Flour or Multicereal Kaiser Roll?

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	NA	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	NA	2.04% 1.98g	97g per day for Men 19-50 years
Saturated Fat	NA	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	NA	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	NA	1.4% 1.03g	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	NA	0.015% 0.011g	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	NA	% 0.011g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	NA	4.53% 1.72g	38g per day for Men 19-50 years
Protein	NA	5.63% 3.15g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	NA	0.004% 0.037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.93% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.35% 0.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.8% 0.54μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.68% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.016% 0.015mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.85% 1.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	NA	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	NA	14.7% 0.13mg	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	NA	14.7% 1.17mg	8mg per day for Men 19-50 years
Magnesium	NA	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	NA	20.7% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2.77% 1.25μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	9.73% 68mg	700mg per day for Men 19-50 years
Potassium	NA	2.77% 94mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	NA	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	NA	5.46% 0.6mg	11mg per day for Men 19-50 years
Water	NA	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almond Flour vs Multicereal Kaiser Roll:One of the foods have 0 calories. Comparison of vitamins per 100 kcal not possible.

Comparing minerals per 100 calories for Almond Flour vs Multicereal Kaiser Roll:One of the foods have 0 calories. Comparison of minerals per 100 kcal not possible.

Comparison of macro-nutrients per 100 calories:One of the foods have 0 calories. Comparison of macro-nutrients per 100 kcal not possible.