Comparing Nutrients in 100 grams Multicereal Kaiser Roll VS Apples

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Apples	2%	3%	95%

Macro Nutrients

	Multicereal Kaiser Roll	Apples	Recommended Dietary Allowance
Energy	9.4% 273kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	10.6% 14g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	14.3% 10.4g	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	8.14% 5.9g	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	% 2.43g	g per day for Men 19-50 years
Sucrose	% 2g	% 2.07g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	0.46% 0.26g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Apples	Recommended Dietary Allowance
Vitamin A	0.011% 0.1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	1.22% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.9% 1.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.5% 62μg	0.75% 3μg	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	0.044% 0.04mg	5.1% 4.6mg	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	7.53% 1.13mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Apples	Recommended Dietary Allowance
Calcium	8.5% 85mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	3% 0.027mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.083% 3.3μg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	1.52% 0.035mg	2.3mg per day for Men 19-50 years
Molybdenum	7.56% 3.4μg	NA	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	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	7.56% 257mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.97% 36g	2.3% 85.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Apples per 100 g

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

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

• 100 grams of Multicereal Kaiser Roll have 23.5 times more Vitamin B1, 8.1 times more Vitamin B2, 31.9 times more Vitamin B3, 6.6 times more Vitamin B5, 4.6 times more Vitamin B6, 20.7 times more Vitamin B9, 6.3 times more Vitamin E and 1.3 times more Vitamin K than Apples.
• While 100 g of Raw Apples with skin contain 115 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• 100 grams of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• 100 grams of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Apples with skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Multicereal Kaiser Roll vs Apples:

• 100 grams of Multicereal Kaiser Roll have 14.2 times more Calcium, 13.3 times more Copper, 26.7 times more Iron, 15.6 times more Magnesium, 37.1 times more Manganese, 16.9 times more Phosphorus, 2.4 times more Potassium, more Selenium, 600 times more Sodium and 41 times more Zinc than Apples.
• While 100 g of Raw Apples with skin contain 2.4 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• 100 grams of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Multicereal Kaiser Roll have 5.3 times more Energy, 31.8 times more Fat, 25 times more Saturated Fat, 100 times more Omega 3, 46.5 times more Omega 6, 3.3 times more Carbohydrate, 2 times more Fiber and 33.1 times more Protein than Apples.
• While 100 g of Raw Apples with skin contain 3.7 times more Sugars and 196.7 times more Fructose than Vegan Multigrain Kaiser Roll, 60g.
• 100 grams of Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein