Comparing Nutrients in 100 grams Rolls, dinner, rye VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, rye	14%	11%	75%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Rolls, dinner, rye	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	9.86% 286kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	3.86% 0.66g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	54.6% 71g	130g per day for Men 19-50 years
Sugars	1.6% 1.17g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	NA	38g per day for Men 19-50 years
Protein	18.4% 10.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, rye	Popovers, dry mix, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.77% 0.062mg	3.23% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.8% 99μg	36.3% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, rye	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	3% 30mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	19% 0.17mg	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	33.8% 2.7mg	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	32.2% 0.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	50.5% 28μg	68.4% 37.6μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	60.4% 906mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, rye VS Popovers, dry mix, enriched per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, dinner, rye versus 100 g of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rolls, dinner, rye vs Popovers, dry mix, enriched:

• 100 grams of Rolls, dinner, rye have 1.8 times more Vitamin B2 and 1.5 times more Vitamin B6 than Popovers, dry mix, enriched.
• While 100 g of Popovers, dry mix, enriched contain 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin B12 than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Popovers, dry mix, enriched provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Rolls, dinner, rye have insufficient amounts of Vitamin B12
• Both Rolls, dinner, rye as well as Popovers, dry mix, enriched have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Rolls, dinner, rye vs Popovers, dry mix, enriched:

• 100 grams of Rolls, dinner, rye have 2.2 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Potassium than Popovers, dry mix, enriched.
• While 100 g of Popovers, dry mix, enriched contain 1.4 times more Selenium and 1.4 times more Sodium than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Popovers, dry mix, enriched contain similar levels of Calcium, Copper, Iron, Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, dinner, rye have 1.3 times more Omega 3 than Popovers, dry mix, enriched.
• While 100 g of Popovers, dry mix, enriched contain 1.3 times more Energy, 1.3 times more Fat, 1.6 times more Saturated Fat and 1.3 times more Carbohydrate than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Popovers, dry mix, enriched offer comparable quantities of Omega 6 and Protein per 100 grams.