Comparing Nutrients in 100 grams Rolls, hard (includes kaiser) VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	10% 293kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	NA	32g per day for Men 19-50 years
Omega 3	6.06% 0.097g	NA	1.6g per day for Men 19-50 years
Omega 6	9.54% 1.62g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.7g	56% 72.6g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	37.6% 27.2g	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	1.72% 1.25g	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	% 8.03g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	44.6% 0.58mg	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	23.8% 95μg	34.3% 137μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	2.8% 0.42mg	8.87% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	9.5% 95mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	11% 0.098mg	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	70.3% 5.62mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	23.2% 0.53mg	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	14.3% 100mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	6.36% 3.5μg	55μg per day for Men 19-50 years
Sodium	36.3% 544mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Toaster pastries, brown-sugar-cinnamon per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, hard (includes kaiser) versus 100 g of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rolls, hard (includes kaiser) vs Toaster pastries, brown-sugar-cinnamon:

• 100 g of Toaster pastries, brown-sugar-cinnamon contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 16.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.2 times more Vitamin E than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin B5 per 100 grams.

Comparing minerals per 100 grams for Rolls, hard (includes kaiser) vs Toaster pastries, brown-sugar-cinnamon:

• 100 grams of Rolls, hard (includes kaiser) have 1.7 times more Copper, 1.5 times more Magnesium, 11.2 times more Selenium, 1.5 times more Sodium and 1.7 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While 100 g of Toaster pastries, brown-sugar-cinnamon contain 3.1 times more Calcium and 1.7 times more Iron than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon contain similar levels of Manganese, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, hard (includes kaiser) have 2.4 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While 100 g of Toaster pastries, brown-sugar-cinnamon contain 1.3 times more Energy, 1.9 times more Fat, 1.4 times more Carbohydrate and 15.4 times more Sugars than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Fiber per 100 grams.