Comparing Nutrients in 100 grams Multicereal Kaiser Roll VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Multicereal Kaiser Roll	Baked Red Potatoes	Recommended Dietary Allowance
Energy	9.4% 273kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	0.29% 0.049g	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	15% 19.6g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.45g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.011% 0.1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	16.3% 0.21mg	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	14% 12.6mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.5% 85mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	19.3% 0.17mg	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	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	7.52% 0.17mg	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	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	7.56% 257mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	NA	55μg per day for Men 19-50 years
Sodium	40% 600mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.97% 36g	2.07% 76.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Baked Red Potatoes per 100 g

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

Lets compare vitamin content per 100 grams of Multicereal Kaiser Roll vs Baked Red Potatoes:

• 100 grams of Multicereal Kaiser Roll have 5.6 times more Vitamin B1, 4.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B9 and 14.1 times more Vitamin E than Baked Red Potatoes.
• While 100 g of Baked Whole Red Potatoes contain 315 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Baked Red Potatoes provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per 100 grams.
• 100 grams of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• 100 grams of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Vegan Multigrain Kaiser Roll, 60g as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Multicereal Kaiser Roll vs Baked Red Potatoes:

• 100 grams of Multicereal Kaiser Roll have 9.4 times more Calcium, 2.1 times more Copper, 4.6 times more Iron, 2.8 times more Magnesium, 7.5 times more Manganese, 2.6 times more Phosphorus, 50 times more Sodium and 4.1 times more Zinc than Baked Red Potatoes.
• While 100 g of Baked Whole Red Potatoes contain 2.1 times more Potassium and 2.1 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• 100 grams of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Multicereal Kaiser Roll have 3.1 times more Energy, 36 times more Fat, 17.5 times more Saturated Fat, 60 times more Omega 3, 40.8 times more Omega 6, 2.3 times more Carbohydrate, 2 times more Sugars, 2.6 times more Fiber and 3.7 times more Protein than Baked Red Potatoes.
• 100 grams of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6