Nutrients in 5 ounces of Rolls, hard (includes kaiser)
Rolls, hard (includes kaiser).
Macros Ratio
Protein
Fat
Carbs
14%
13%
73%
Macro Nutrients
Rolls, hard (includes kaiser)
Energy415 kcal
14.3%
Rolls, hard (includes kaiser) have 415.320175 kcal of Energy per 5 ounces, which is 14.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat6.1 g
6.3%
Rolls, hard (includes kaiser) have 6.0951425 g of Fat per 5 ounces, which is 6.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.86 g
2.7%
Rolls, hard (includes kaiser) have 0.85898985 g of Saturated Fat per 5 ounces, which is 2.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.14 g
8.6%
Rolls, hard (includes kaiser) have 0.137495075 g of Omega 3 per 5 ounces, which is 8.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.3 g
13.5%
Rolls, hard (includes kaiser) have 2.297726975 g of Omega 6 per 5 ounces, which is 13.5% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate74.7 g
57.5%
Rolls, hard (includes kaiser) have 74.7009325 g of Carbohydrate per 5 ounces, which is 57.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.5 g
3.46%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Rolls, hard (includes kaiser) have 2.50893075 g of Sugars per 5 ounces, which is 3.46% 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 availableFiber3.26 g
8.58%
Rolls, hard (includes kaiser) have 3.2601925 g of Fiber per 5 ounces, which is 8.58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein14 g
25%
Rolls, hard (includes kaiser) have 14.0330025 g of Protein per 5 ounces, which is 25% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.68 mg
Buy Vegan Vitamin B1
56.5%
Thiamine
Rolls, hard (includes kaiser) have 0.67755305 mg of Vitamin B1 per 5 ounces, which is 56.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.48 mg
Buy Vegan Vitamin B2
36.6%
Riboflavin
Rolls, hard (includes kaiser) have 0.4762716 mg of Vitamin B2 per 5 ounces, which is 36.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B36 mg
Buy Nutritional Yeast naturally rich in vitamin B3
37.6%
Niacin, nicotinic acid, niacinamide
Rolls, hard (includes kaiser) have 6.008676525 mg of Vitamin B3 per 5 ounces, which is 37.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.58 mg
Buy Nutritional Yeast naturally rich in vitamin B5
11.6%
Pantothenic acid
Rolls, hard (includes kaiser) have 0.58116475 mg of Vitamin B5 per 5 ounces, which is 11.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.05 mg
3.8%
Pyridoxine
Rolls, hard (includes kaiser) have 0.049611625 mg of Vitamin B6 per 5 ounces, which is 3.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9135 μg
33.7%
Folates and Folic Acid
Rolls, hard (includes kaiser) have 134.660125 μg of Vitamin B9 per 5 ounces, which is 33.7% 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 5 ounces, 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 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.6 mg
3.97%
Tocopherols and Tocotrienols
Rolls, hard (includes kaiser) have 0.5953395 mg of Vitamin E per 5 ounces, which is 3.97% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K0.85 μg
0.71%
Phytomenadione or phylloquinone
Rolls, hard (includes kaiser) have 0.850485 μg of Vitamin K per 5 ounces, which is 0.71% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Rolls, hard (includes kaiser)
Calcium135 mg
13.5%
Rolls, hard (includes kaiser) have 134.660125 mg of Calcium per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.23 mg
25.7%
Rolls, hard (includes kaiser) have 0.231048425 mg of Copper per 5 ounces, which is 25.7% 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 availableIron4.65 mg
58%
Rolls, hard (includes kaiser) have 4.649318 mg of Iron per 5 ounces, which is 58% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium38.3 mg
9.1%
Rolls, hard (includes kaiser) have 38.271825 mg of Magnesium per 5 ounces, which is 9.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.65 mg
28.3%
Rolls, hard (includes kaiser) have 0.6520385 mg of Manganese per 5 ounces, which is 28.3% 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 availablePhosphorus142 mg
20.2%
Rolls, hard (includes kaiser) have 141.7475 mg of Phosphorus per 5 ounces, which is 20.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium153 mg
4.5%
Rolls, hard (includes kaiser) have 153.0873 mg of Potassium per 5 ounces, which is 4.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium55.4 μg
101%
Rolls, hard (includes kaiser) have 55.4232725 μg of Selenium per 5 ounces, which is 101% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium771 mg
51.4%
Rolls, hard (includes kaiser) have 771.1064 mg of Sodium per 5 ounces, which is 51.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.33 mg
12%
Rolls, hard (includes kaiser) have 1.3324265 mg of Zinc per 5 ounces, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water44 g
1.2%
Rolls, hard (includes kaiser) have 43.941725 g of Water per 5 ounces, which is 1.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Rolls, hard (includes kaiser):
- 5 ounces 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 5 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 5 ounces of Rolls, hard (includes kaiser):
- 5 ounces 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 5 ounces of Rolls, hard (includes kaiser):
- 5 ounces of Rolls, hard (includes kaiser) is an excellent source of Carbohydrate and Protein.
- It has a good amount of Omega 3, Omega 6 and Fiber.
- It also has some Fat, Saturated Fat and Sugars.