Comparing Nutrients in 100 grams Multicereal Kaiser Roll VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Multicereal Kaiser Roll	Roasted Almonds	Recommended Dietary Allowance
Energy	9.4% 273kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	76% 13g	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	16% 21g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	% 2g	% 4.75g	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	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.011% 0.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	10.5% 0.14mg	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	13.8% 55μg	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	0% 0mg	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	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.5% 85mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	7.56% 257mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	0.2% 3mg	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	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Roasted Almonds per 100 g

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

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

• 100 grams of Multicereal Kaiser Roll have 5.2 times more Vitamin B1, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 5.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 21.2 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Roasted Almonds provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Multicereal Kaiser Roll vs Roasted Almonds:

• 100 grams of Multicereal Kaiser Roll have 12 times more Selenium and 200 times more Sodium than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 3.2 times more Calcium, 3.1 times more Copper, 3.6 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium and 2 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Roasted Almonds contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Multicereal Kaiser Roll have 90 times more Omega 3 and 2.1 times more Carbohydrate than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 2.2 times more Energy, 9.7 times more Fat, 5.8 times more Saturated Fat, 6.5 times more Omega 6, 1.7 times more Sugars, 2.3 times more Fiber and 2.4 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3