Comparing Nutrients in 100 calories Multicereal Kaiser RollVS Valencia Oranges

Weight per 100 calories

Multicereal Kaiser Roll

36.6g

Valencia Oranges

204g

Multicereal Kaiser Roll has 5.6 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Multicereal Kaiser Roll or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Multicereal Kaiser Roll

13%

18%

69%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Multicereal Kaiser Rollvs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find new foods rich in Energy

2.04%1.98g

Fat

0.63%0.61g

1.98 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find new foods rich in Fat

0.8%0.26g

Saturated Fat

0.22%0.071g

0.26 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find new foods rich in Saturated Fat

20.6%0.33g

Omega 3

2.04%0.033g

0.33 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find new foods rich in Omega 3

4.3%0.73g

Omega 6

0.53%0.09g

0.73 gvs0.09 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find new foods rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find new foods rich in Cholesterol

12.7%16.5g

Carbohydrate

18.7%24.3g

16.5 gvs24.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find new foods rich in Carbohydrate

1.4%1.03g

Sugars

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

1.03 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find new foods rich in Sugars

0.015%0.011g

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]

0.011 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find new foods rich in Fructose

%0.011g

Glucose

0.011 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find new foods rich in Glucose

%0.73g

Sucrose

0.73 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find new foods rich in Sucrose

4.53%1.72g

Fiber

13.4%5.1g

1.72 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find new foods rich in Fiber

5.63%3.15g

Protein

3.8%2.12g

3.15 gvs2.12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find new foods rich in Protein Buy premium vegan protein powder

Vitamins

Multicereal Kaiser Rollvs Valencia Oranges

0.004%0.037μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

0.037 μgvs24.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find new foods rich in Vitamin A Buy Preformed Vegan Vitamin A

12.2%0.15mg

Vitamin B1

14.8%0.18mg

Thiamine

0.15 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find new foods rich in Vitamin B1 Buy Vegan Vitamin B1

5.9%0.077mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.077 mgvs0.082 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find new foods rich in Vitamin B2 Buy Vegan Vitamin B2

6.64%1.06mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

1.06 mgvs0.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find new foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

2.93%0.15mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.15 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find new foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

5.35%0.07mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.07 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find new foods rich in Vitamin B6

1.8%0.54μg

Vitamin B7

Biotin

0.54 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find new foods rich in Vitamin B7

5.68%22.7μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

22.7 μgvs79.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find new foods rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find new foods rich in Vitamin B12 Buy Vegan Vitamin B12

0.016%0.015mg

Vitamin C

110%99mg

Ascorbic acid

0.015 mgvs99 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find new foods rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find new foods rich in Vitamin D Buy Vegan Vitamin D

2.76%0.41mg

Vitamin E

Tocopherols and Tocotrienols

0.41 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find new foods rich in Vitamin E

0.85%1.03μg

Vitamin K

Phytomenadione or phylloquinone

1.03 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find new foods rich in Vitamin K

Minerals

Multicereal Kaiser Rollvs Valencia Oranges

3.1%31mg

Calcium

8.16%81.6mg

31 mgvs81.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find new foods rich in Calcium

14.7%0.13mg

Copper

8.4%0.076mg

0.13 mgvs0.076 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find new foods rich in Copper

Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find new foods rich in Fluoride

14.7%1.17mg

Iron

2.3%0.18mg

1.17 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find new foods rich in Iron

6.8%28.6mg

Magnesium

4.86%20.4mg

28.6 mgvs20.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find new foods rich in Magnesium

20.7%0.48mg

Manganese

2.04%0.047mg

0.48 mgvs0.047 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find new foods rich in Manganese

2.77%1.25μg

Molybdenum

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

1.25 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find new foods rich in Molybdenum

9.73%68mg

Phosphorus

4.96%34.7mg

68 mgvs34.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find new foods rich in Phosphorus

2.77%94mg

Potassium

10.7%365mg

94 mgvs365 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find new foods rich in Potassium

16%8.8μg

Selenium

8.8 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find new foods rich in Selenium

14.7%220mg

Sodium

0%0mg

220 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find new foods rich in Sodium

5.46%0.6mg

Zinc

1.1%0.12mg

0.6 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find new foods rich in Zinc

0.36%13g

Water

4.76%176g

13 gvs176 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find new foods rich in Water

Lets compare vitamin content per 100 calories of Multicereal Kaiser Roll vs Valencia Oranges:

Vegan Multigrain Kaiser Roll, 60g has 1.9 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 668.6 times more Vitamin A, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 6755.4 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Multicereal Kaiser Roll vs Valencia Oranges:

Vegan Multigrain Kaiser Roll, 60g has 1.7 times more Copper, 6.4 times more Iron, 1.4 times more Magnesium, 10.1 times more Manganese, 2 times more Phosphorus, more Sodium and 4.9 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Calcium, 3.9 times more Potassium and 13.4 times more Water than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 100 calories:

Vegan Multigrain Kaiser Roll, 60g has 3.2 times more Fat, 10.1 times more Omega 3, 8.2 times more Omega 6 and 1.5 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Carbohydrate and 3 times more Fiber than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Multicereal Kaiser RollVS Yuba, Dry tofu skinValencia OrangesVS Yuba, Dry tofu skinMulticereal Kaiser RollVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Multicereal Kaiser RollVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Multicereal Kaiser Roll or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: