Nutrients in 1 kilogram of Rolls, hard (includes kaiser)

Rolls, hard (includes kaiser).

baked cooked

Macros Ratio

Protein Fat Carbs

14%

13%

73%

1 kg ▼

Macro Nutrients

Rolls, hard (includes kaiser)

Energy2930 kcal

101%

Rolls, hard (includes kaiser) have 2930 kcal of Energy per 1 kilogram, which is 101% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat43 g

44.3%

Rolls, hard (includes kaiser) have 43 g of Fat per 1 kilogram, which is 44.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat6.06 g

19%

Rolls, hard (includes kaiser) have 6.06 g of Saturated Fat per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.97 g

60.6%

Rolls, hard (includes kaiser) have 0.97 g of Omega 3 per 1 kilogram, which is 60.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 616.2 g

95%

Rolls, hard (includes kaiser) have 16.21 g of Omega 6 per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Rolls, hard (includes kaiser) have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate527 g

405%

Rolls, hard (includes kaiser) have 527 g of Carbohydrate per 1 kilogram, which is 405% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17.7 g

24.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Rolls, hard (includes kaiser) have 17.7 g of Sugars per 1 kilogram, which is 24.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber23 g

60.5%

Rolls, hard (includes kaiser) have 23 g of Fiber per 1 kilogram, which is 60.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein99 g

177%

Rolls, hard (includes kaiser) have 99 g of Protein per 1 kilogram, which is 177% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rolls, hard (includes kaiser)

Vitamin A0 μg

RAE, retinol activity equivalents

Rolls, hard (includes kaiser) have 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B14.8 mg

398%

Thiamine

Rolls, hard (includes kaiser) have 4.78 mg of Vitamin B1 per 1 kilogram, which is 398% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.36 mg

258%

Riboflavin

Rolls, hard (includes kaiser) have 3.36 mg of Vitamin B2 per 1 kilogram, which is 258% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B342.4 mg

265%

Niacin, nicotinic acid, niacinamide

Rolls, hard (includes kaiser) have 42.39 mg of Vitamin B3 per 1 kilogram, which is 265% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.1 mg

82%

Pantothenic acid

Rolls, hard (includes kaiser) have 4.1 mg of Vitamin B5 per 1 kilogram, which is 82% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg

27%

Pyridoxine

Rolls, hard (includes kaiser) have 0.35 mg of Vitamin B6 per 1 kilogram, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9950 μg

238%

Folates and Folic Acid

Rolls, hard (includes kaiser) have 950 μg of Vitamin B9 per 1 kilogram, which is 238% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Rolls, hard (includes kaiser) have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Rolls, hard (includes kaiser) have 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Rolls, hard (includes kaiser) have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.2 mg

28%

Tocopherols and Tocotrienols

Rolls, hard (includes kaiser) have 4.2 mg of Vitamin E per 1 kilogram, which is 28% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6 μg

Phytomenadione or phylloquinone

Rolls, hard (includes kaiser) have 6 μg of Vitamin K per 1 kilogram, which is 5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rolls, hard (includes kaiser)

Calcium950 mg

95%

Rolls, hard (includes kaiser) have 950 mg of Calcium per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.63 mg

181%

Rolls, hard (includes kaiser) have 1.63 mg of Copper per 1 kilogram, which is 181% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron32.8 mg

410%

Rolls, hard (includes kaiser) have 32.8 mg of Iron per 1 kilogram, which is 410% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium270 mg

64.3%

Rolls, hard (includes kaiser) have 270 mg of Magnesium per 1 kilogram, which is 64.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.6 mg

200%

Rolls, hard (includes kaiser) have 4.6 mg of Manganese per 1 kilogram, which is 200% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus1000 mg

143%

Rolls, hard (includes kaiser) have 1000 mg of Phosphorus per 1 kilogram, which is 143% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1080 mg

31.8%

Rolls, hard (includes kaiser) have 1080 mg of Potassium per 1 kilogram, which is 31.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium391 μg

711%

Rolls, hard (includes kaiser) have 391 μg of Selenium per 1 kilogram, which is 711% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5440 mg

363%

Rolls, hard (includes kaiser) have 5440 mg of Sodium per 1 kilogram, which is 363% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc9.4 mg

85.5%

Rolls, hard (includes kaiser) have 9.4 mg of Zinc per 1 kilogram, which is 85.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water310 g

8.38%

Rolls, hard (includes kaiser) have 310 g of Water per 1 kilogram, which is 8.38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Rolls, hard (includes kaiser):

1 kilogram of Rolls, hard (includes kaiser) has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
It is an excellent source of Vitamin B6 and Vitamin E.
It also has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Rolls, hard (includes kaiser):

1 kilogram of Rolls, hard (includes kaiser) has outstanding amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Selenium, Sodium and Zinc.
It is an excellent source of Magnesium and Potassium.

Macronutrients in 1 kilogram of Rolls, hard (includes kaiser):

1 kilogram of Rolls, hard (includes kaiser) has outstanding amounts of Omega 6, Carbohydrate and Protein.
It is an excellent source of Fat, Omega 3, Sugars and Fiber.
It also has a good amount of Saturated Fat.

Compare Rolls, hard (includes kaiser) with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Rolls, hard (includes kaiser)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Rolls, hard (includes kaiser) with: