Nutrients in 300 calories of Rolls, hard (includes kaiser)

Rolls, hard (includes kaiser).

baked cooked

Weight per 300 Calories

Rolls, hard (includes kaiser)

102g

Rolls, hard (includes kaiser) has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

13%

73%

300 kcal ▼

Macro Nutrients

Rolls, hard (includes kaiser)

Energy300 kcal

10.3%

Rolls, hard (includes kaiser) have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.4 g

4.54%

Rolls, hard (includes kaiser) have 4.4027303754266 g of Fat per 300 calories, which is 4.54% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.62 g

1.94%

Rolls, hard (includes kaiser) have 0.62047781569966 g of Saturated Fat per 300 calories, which is 1.94% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.099 g

6.2%

Rolls, hard (includes kaiser) have 0.099317406143345 g of Omega 3 per 300 calories, which is 6.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.66 g

9.76%

Rolls, hard (includes kaiser) have 1.6597269624573 g of Omega 6 per 300 calories, which is 9.76% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate54 g

41.5%

Rolls, hard (includes kaiser) have 53.959044368601 g of Carbohydrate per 300 calories, which is 41.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.8 g

2.5%

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

Rolls, hard (includes kaiser) have 1.8122866894198 g of Sugars per 300 calories, which is 2.5% 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

Fiber2.35 g

6.2%

Rolls, hard (includes kaiser) have 2.3549488054608 g of Fiber per 300 calories, which is 6.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Rolls, hard (includes kaiser) have 10.136518771331 g of Protein per 300 calories, which is 18% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.49 mg

40.8%

Thiamine

Rolls, hard (includes kaiser) have 0.48941979522184 mg of Vitamin B1 per 300 calories, which is 40.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.34 mg

26.5%

Riboflavin

Rolls, hard (includes kaiser) have 0.34402730375427 mg of Vitamin B2 per 300 calories, which is 26.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.34 mg

27%

Niacin, nicotinic acid, niacinamide

Rolls, hard (includes kaiser) have 4.3402730375427 mg of Vitamin B3 per 300 calories, which is 27% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.42 mg

8.4%

Pantothenic acid

Rolls, hard (includes kaiser) have 0.419795221843 mg of Vitamin B5 per 300 calories, which is 8.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.036 mg

2.76%

Pyridoxine

Rolls, hard (includes kaiser) have 0.035836177474403 mg of Vitamin B6 per 300 calories, which is 2.76% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B997 μg

24.3%

Folates and Folic Acid

Rolls, hard (includes kaiser) have 97.269624573379 μg of Vitamin B9 per 300 calories, which is 24.3% 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 300 calories, 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 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.43 mg

2.87%

Tocopherols and Tocotrienols

Rolls, hard (includes kaiser) have 0.43003412969283 mg of Vitamin E per 300 calories, which is 2.87% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.61 μg

0.51%

Phytomenadione or phylloquinone

Rolls, hard (includes kaiser) have 0.61433447098976 μg of Vitamin K per 300 calories, which is 0.51% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rolls, hard (includes kaiser)

Calcium97 mg

9.73%

Rolls, hard (includes kaiser) have 97.269624573379 mg of Calcium per 300 calories, which is 9.73% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

18.5%

Rolls, hard (includes kaiser) have 0.16689419795222 mg of Copper per 300 calories, which is 18.5% 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

Iron3.36 mg

42%

Rolls, hard (includes kaiser) have 3.358361774744 mg of Iron per 300 calories, which is 42% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium27.6 mg

6.6%

Rolls, hard (includes kaiser) have 27.645051194539 mg of Magnesium per 300 calories, which is 6.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.47 mg

20.5%

Rolls, hard (includes kaiser) have 0.47098976109215 mg of Manganese per 300 calories, which is 20.5% 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

Phosphorus102 mg

14.6%

Rolls, hard (includes kaiser) have 102.38907849829 mg of Phosphorus per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium111 mg

3.25%

Rolls, hard (includes kaiser) have 110.58020477816 mg of Potassium per 300 calories, which is 3.25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium40 μg

72.8%

Rolls, hard (includes kaiser) have 40.034129692833 μg of Selenium per 300 calories, which is 72.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium557 mg

37%

Rolls, hard (includes kaiser) have 556.99658703072 mg of Sodium per 300 calories, which is 37% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.96 mg

8.75%

Rolls, hard (includes kaiser) have 0.96245733788396 mg of Zinc per 300 calories, which is 8.75% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water31.7 g

0.86%

Rolls, hard (includes kaiser) have 31.740614334471 g of Water per 300 calories, which is 0.86% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Rolls, hard (includes kaiser):

300 calories of Rolls, hard (includes kaiser) is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It has a good amount of Vitamin B5.
It also has some Vitamin B6 and Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 300 calories of Rolls, hard (includes kaiser):

300 calories of Rolls, hard (includes kaiser) is an excellent source of Iron, Manganese, Selenium and Sodium.
It has a good amount of Calcium, Copper, Phosphorus and Zinc.
It also has some Magnesium and Potassium.

Macronutrients in 300 calories of Rolls, hard (includes kaiser):

300 calories of Rolls, hard (includes kaiser) is an excellent source of Carbohydrate.
It has a good amount of Omega 6 and Protein.
It also has some Fat, Omega 3, Sugars and Fiber.
The product has trace amounts 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 300 calories of Rolls, hard (includes kaiser)

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Rolls, hard (includes kaiser) with: