Comparing Nutrients in 100 grams Multicereal Kaiser Roll VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Multicereal Kaiser Roll	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	9.4% 273kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	44% 42.6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	7.18% 1.22g	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	35.3% 46g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	33% 24g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 24g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	28.7% 11g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0.011% 0.1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	2.92% 0.038mg	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	NA	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	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	8.5% 85mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	197% 1.77mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	84.8% 1.95mg	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	44% 308mg	700mg per day for Men 19-50 years
Potassium	7.56% 257mg	21% 715mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.037% 1.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Dark Chocolate 70% per 100 g

Compare the macro and micronutrient content in 100 g of Multicereal Kaiser Roll versus 100 g of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Multicereal Kaiser Roll vs Dark Chocolate 70%:

• 100 grams of Multicereal Kaiser Roll have 11.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 5 times more Vitamin B6 and 1.9 times more Vitamin E than Dark Chocolate 70%.
• While 100 g of Dark Chocolate, 70-85% Cacao Solids contain 2.6 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Dark Chocolate 70% provide similar amounts of Vitamin B5 per 100 grams.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Multicereal Kaiser Roll vs Dark Chocolate 70%:

• 100 grams of Multicereal Kaiser Roll have 3.5 times more Selenium and 30 times more Sodium than Dark Chocolate 70%.
• While 100 g of Dark Chocolate, 70-85% Cacao Solids contain 4.9 times more Copper, 3.7 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Potassium and 2 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Dark Chocolate 70% contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Multicereal Kaiser Roll have 26.5 times more Omega 3 and 1.6 times more Omega 6 than Dark Chocolate 70%.
• While 100 g of Dark Chocolate, 70-85% Cacao Solids contain 2.2 times more Energy, 7.9 times more Fat, 35 times more Saturated Fat, 8.6 times more Sugars and 2.3 times more Fiber than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Dark Chocolate 70% offer comparable quantities of Carbohydrate and Protein per 100 grams.