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Nutrients in 14 ounces of Rolls, hard (includes kaiser)

Rolls, hard (includes kaiser).
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Macros Ratio

Protein Fat Carbs
14%
13%
73%
14 oz ▼

Macro Nutrients

Rolls, hard (includes kaiser)
Energy1163 kcal
40%
Rolls, hard (includes kaiser) have 1162.89649 kcal of Energy per 14 ounces, which is 40% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat17 g
17.6%
Rolls, hard (includes kaiser) have 17.066399 g of Fat per 14 ounces, which is 17.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.4 g
7.5%
Rolls, hard (includes kaiser) have 2.40517158 g of Saturated Fat per 14 ounces, which is 7.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.38 g
24%
Rolls, hard (includes kaiser) have 0.38498621 g of Omega 3 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 66.43 g
38%
Rolls, hard (includes kaiser) have 6.43363553 g of Omega 6 per 14 ounces, which is 38% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Rolls, hard (includes kaiser) have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate209 g
161%
Rolls, hard (includes kaiser) have 209.162611 g of Carbohydrate per 14 ounces, which is 161% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7.03 g
9.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Rolls, hard (includes kaiser) have 7.0250061 g of Sugars per 14 ounces, which is 9.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber9.13 g
24%
Rolls, hard (includes kaiser) have 9.128539 g of Fiber per 14 ounces, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein39.3 g
70%
Rolls, hard (includes kaiser) have 39.292407 g of Protein per 14 ounces, which is 70% 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
0%
RAE, retinol activity equivalents
Rolls, hard (includes kaiser) have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.9 mg
158%
Thiamine
Rolls, hard (includes kaiser) have 1.89714854 mg of Vitamin B1 per 14 ounces, which is 158% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.33 mg
103%
Riboflavin
Rolls, hard (includes kaiser) have 1.33356048 mg of Vitamin B2 per 14 ounces, which is 103% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317 mg
105%
Niacin, nicotinic acid, niacinamide
Rolls, hard (includes kaiser) have 16.82429427 mg of Vitamin B3 per 14 ounces, which is 105% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.63 mg
32.5%
Pantothenic acid
Rolls, hard (includes kaiser) have 1.6272613 mg of Vitamin B5 per 14 ounces, which is 32.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg
10.7%
Pyridoxine
Rolls, hard (includes kaiser) have 0.13891255 mg of Vitamin B6 per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9377 μg
94%
Folates and Folic Acid
Rolls, hard (includes kaiser) have 377.04835 μg of Vitamin B9 per 14 ounces, which is 94% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Rolls, hard (includes kaiser) have 0 μg of Vitamin B12 per 14 ounces, 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
0%
Ascorbic acid
Rolls, hard (includes kaiser) have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Rolls, hard (includes kaiser) have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.67 mg
11%
Tocopherols and Tocotrienols
Rolls, hard (includes kaiser) have 1.6669506 mg of Vitamin E per 14 ounces, which is 11% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.4 μg
2%
Phytomenadione or phylloquinone
Rolls, hard (includes kaiser) have 2.381358 μg of Vitamin K per 14 ounces, which is 2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rolls, hard (includes kaiser)
Calcium377 mg
37.7%
Rolls, hard (includes kaiser) have 377.04835 mg of Calcium per 14 ounces, which is 37.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.65 mg
72%
Rolls, hard (includes kaiser) have 0.64693559 mg of Copper per 14 ounces, which is 72% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron13 mg
163%
Rolls, hard (includes kaiser) have 13.0180904 mg of Iron per 14 ounces, which is 163% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium107 mg
25.5%
Rolls, hard (includes kaiser) have 107.16111 mg of Magnesium per 14 ounces, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.83 mg
79.4%
Rolls, hard (includes kaiser) have 1.8257078 mg of Manganese per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus397 mg
56.7%
Rolls, hard (includes kaiser) have 396.893 mg of Phosphorus per 14 ounces, which is 56.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium429 mg
12.6%
Rolls, hard (includes kaiser) have 428.64444 mg of Potassium per 14 ounces, which is 12.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium155 μg
282%
Rolls, hard (includes kaiser) have 155.185163 μg of Selenium per 14 ounces, which is 282% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2159 mg
144%
Rolls, hard (includes kaiser) have 2159.09792 mg of Sodium per 14 ounces, which is 144% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.73 mg
34%
Rolls, hard (includes kaiser) have 3.7307942 mg of Zinc per 14 ounces, which is 34% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water123 g
3.33%
Rolls, hard (includes kaiser) have 123.03683 g of Water per 14 ounces, which is 3.33% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Rolls, hard (includes kaiser):
Minerals in 14 ounces of Rolls, hard (includes kaiser):
Macronutrients in 14 ounces of Rolls, hard (includes kaiser):



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