Comparing Nutrients in 100 grams Multicereal Kaiser Roll VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Multicereal Kaiser Roll	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	9.4% 273kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	79.5% 13.5g	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	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 2g	% 4.38g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Oil 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	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	9.08% 0.12mg	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	6.75% 27μg	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	173% 26mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.5% 85mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	106% 0.96mg	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% 3.68mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	107% 2.46mg	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	7.56% 257mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	7.45% 4.1μg	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	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.076% 2.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Multicereal Kaiser Roll versus 100 g of Oil 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 Oil Roasted Almonds:

• 100 grams of Multicereal Kaiser Roll have 4.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 3.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 23 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Oil 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 Oil Roasted Almonds:

• 100 grams of Multicereal Kaiser Roll have 5.9 times more Selenium and 600 times more Sodium than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 3.4 times more Calcium, 2.7 times more Copper, 3.5 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium and 1.9 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Oil Roasted Almonds contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Multicereal Kaiser Roll have more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 2.2 times more Energy, 10.2 times more Fat, 6 times more Saturated Fat, 6.8 times more Omega 6, 1.6 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3