Comparing Nutrients in 100 grams Blanched Almonds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Blanched Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	20.3% 590kcal	9.4% 273kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	56.3% 0.9g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	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	14.4% 18.7g	34.6% 45g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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	0% 0g	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	% 0.03g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 2g	g per day for Men 19-50 years
Fiber	26% 9.9g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.011% 0.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	12.3% 49μg	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	0% 0mg	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	158% 23.8mg	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	23.6% 236mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	40% 0.36mg	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	41% 3.28mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	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	68.7% 481mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	7.56% 257mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Multicereal Kaiser Roll per 100 g

Compare the macro and micronutrient content in 100 g of Blanched Almonds 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 Blanched Almonds vs Multicereal Kaiser Roll:

• 100 grams of Blanched Almonds have 3.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 21 times more Vitamin E than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 100 grams of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Blanched Almonds vs Multicereal Kaiser Roll:

• 100 grams of Blanched Almonds have 2.8 times more Calcium, 2.9 times more Copper, 3.4 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium and 1.8 times more Zinc than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 7.5 times more Selenium and 31.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Multicereal Kaiser Roll contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blanched Almonds have 2.2 times more Energy, 9.7 times more Fat, 5.6 times more Saturated Fat, 6.2 times more Omega 6, 1.7 times more Sugars, 2.1 times more Fiber and 2.5 times more Protein than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 225 times more Omega 3 and 2.4 times more Carbohydrate than Blanched Almonds.
• 100 grams of Blanched Almonds provide inadequate amounts of Omega 3