Nutrients in 500 calories of Rolls, hard (includes kaiser)
Rolls, hard (includes kaiser).
Weight per 500 Calories
Rolls, hard (includes kaiser)
171g
Rolls, hard (includes kaiser) has high energy density in comparison to other foods.
Macros Ratio
Protein
Fat
Carbs
14%
13%
73%
Macro Nutrients
Rolls, hard (includes kaiser)
Energy500 kcal
17.2%
Rolls, hard (includes kaiser) have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat7.34 g
7.56%
Rolls, hard (includes kaiser) have 7.3378839590444 g of Fat per 500 calories, which is 7.56% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.03 g
3.23%
Rolls, hard (includes kaiser) have 1.0341296928328 g of Saturated Fat per 500 calories, which is 3.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.17 g
10.3%
Rolls, hard (includes kaiser) have 0.16552901023891 g of Omega 3 per 500 calories, which is 10.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.77 g
16.3%
Rolls, hard (includes kaiser) have 2.7662116040956 g of Omega 6 per 500 calories, which is 16.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate90 g
69%
Rolls, hard (includes kaiser) have 89.931740614334 g of Carbohydrate per 500 calories, which is 69% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.02 g
4.17%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Rolls, hard (includes kaiser) have 3.0204778156997 g of Sugars per 500 calories, which is 4.17% 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 availableFiber3.92 g
10.3%
Rolls, hard (includes kaiser) have 3.9249146757679 g of Fiber per 500 calories, which is 10.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein17 g
30%
Rolls, hard (includes kaiser) have 16.894197952218 g of Protein per 500 calories, which is 30% 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
Buy Preformed Vegan Vitamin A
0%
RAE, retinol activity equivalents
Rolls, hard (includes kaiser) have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.82 mg
Buy Vegan Vitamin B1
68%
Thiamine
Rolls, hard (includes kaiser) have 0.81569965870307 mg of Vitamin B1 per 500 calories, which is 68% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.57 mg
Buy Vegan Vitamin B2
44%
Riboflavin
Rolls, hard (includes kaiser) have 0.57337883959044 mg of Vitamin B2 per 500 calories, which is 44% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B37.23 mg
Buy Nutritional Yeast naturally rich in vitamin B3
45.2%
Niacin, nicotinic acid, niacinamide
Rolls, hard (includes kaiser) have 7.2337883959044 mg of Vitamin B3 per 500 calories, which is 45.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.7 mg
Buy Nutritional Yeast naturally rich in vitamin B5
14%
Pantothenic acid
Rolls, hard (includes kaiser) have 0.69965870307167 mg of Vitamin B5 per 500 calories, which is 14% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.06 mg
4.6%
Pyridoxine
Rolls, hard (includes kaiser) have 0.059726962457338 mg of Vitamin B6 per 500 calories, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9162 μg
40.5%
Folates and Folic Acid
Rolls, hard (includes kaiser) have 162.11604095563 μg of Vitamin B9 per 500 calories, which is 40.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Rolls, hard (includes kaiser) have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C0 mg
0%
Ascorbic acid
Rolls, hard (includes kaiser) have 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Rolls, hard (includes kaiser) have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.72 mg
4.78%
Tocopherols and Tocotrienols
Rolls, hard (includes kaiser) have 0.71672354948805 mg of Vitamin E per 500 calories, which is 4.78% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K1.02 μg
0.85%
Phytomenadione or phylloquinone
Rolls, hard (includes kaiser) have 1.0238907849829 μg of Vitamin K per 500 calories, which is 0.85% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Rolls, hard (includes kaiser)
Calcium162 mg
16.2%
Rolls, hard (includes kaiser) have 162.11604095563 mg of Calcium per 500 calories, which is 16.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.28 mg
31%
Rolls, hard (includes kaiser) have 0.27815699658703 mg of Copper per 500 calories, which is 31% 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 availableIron5.6 mg
70%
Rolls, hard (includes kaiser) have 5.5972696245734 mg of Iron per 500 calories, which is 70% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium46 mg
11%
Rolls, hard (includes kaiser) have 46.075085324232 mg of Magnesium per 500 calories, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.78 mg
34%
Rolls, hard (includes kaiser) have 0.78498293515358 mg of Manganese per 500 calories, which is 34% 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 availablePhosphorus171 mg
24.4%
Rolls, hard (includes kaiser) have 170.64846416382 mg of Phosphorus per 500 calories, which is 24.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium184 mg
5.42%
Rolls, hard (includes kaiser) have 184.30034129693 mg of Potassium per 500 calories, which is 5.42% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium66.7 μg
121%
Rolls, hard (includes kaiser) have 66.723549488055 μg of Selenium per 500 calories, which is 121% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium928 mg
62%
Rolls, hard (includes kaiser) have 928.32764505119 mg of Sodium per 500 calories, which is 62% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.6 mg
14.6%
Rolls, hard (includes kaiser) have 1.6040955631399 mg of Zinc per 500 calories, which is 14.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water53 g
1.43%
Rolls, hard (includes kaiser) have 52.901023890785 g of Water per 500 calories, which is 1.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Rolls, hard (includes kaiser):
- 500 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.
- While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 500 calories of Rolls, hard (includes kaiser):
- 500 calories of Rolls, hard (includes kaiser) has outstanding amounts of Selenium.
- It is an excellent source of Copper, Iron, Manganese, Phosphorus and Sodium.
- It also has a good amount of Calcium, Magnesium and Zinc.
- This food has some Potassium.
Macronutrients in 500 calories of Rolls, hard (includes kaiser):
- 500 calories of Rolls, hard (includes kaiser) is an excellent source of Carbohydrate and Protein.
- It has a good amount of Fat, Omega 3, Omega 6 and Fiber.
- It also has some Saturated Fat and Sugars.