Comparing Nutrients in 100 grams Multicereal Kaiser Roll VS Almond Flour

Macros Ratio

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

Macro Nutrients

	Multicereal Kaiser Roll	Almond Flour	Recommended Dietary Allowance
Energy	9.4% 273kcal	NA	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	NA	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	NA	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	12.5% 16g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	0.041% 0.03g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	12.4% 4.7g	24.4% 9.27g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Almond Flour	Recommended Dietary Allowance
Vitamin A	0.011% 0.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.9% 1.47μg	230% 69μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.5% 62μg	9.45% 37.8μg	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	0.044% 0.04mg	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	7.53% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Almond Flour	Recommended Dietary Allowance
Calcium	8.5% 85mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	108% 0.98mg	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	40% 3.2mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	78.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	7.56% 3.4μg	80.2% 36μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26.6% 186mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	7.56% 257mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Almond Flour per 100 g

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

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

• 100 grams of Multicereal Kaiser Roll have 3.6 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almond Flour.
• While 100 g of Almond Flour contain 3.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 47 times more Vitamin B7 than Vegan Multigrain Kaiser Roll, 60g.

Comparing minerals per 100 grams for Multicereal Kaiser Roll vs Almond Flour:

• 100 grams of Multicereal Kaiser Roll have 32.3 times more Selenium and 671.1 times more Sodium than Almond Flour.
• While 100 g of Almond Flour contain 2.7 times more Calcium, 2.7 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 10.6 times more Molybdenum, 2.8 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Almond Flour contain similar levels of Iron per 100 grams.
• 100 grams of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Multicereal Kaiser Roll have 2.8 times more Carbohydrate than Almond Flour.
• While 100 g of Almond Flour contain 9.3 times more Fat, 2 times more Fiber and 3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.