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Nutrients in 7 ounces of Rolls, hard (includes kaiser)

Rolls, hard (includes kaiser).
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Macros Ratio

Protein Fat Carbs
14%
13%
73%
7 oz ▼

Macro Nutrients

Rolls, hard (includes kaiser)
Energy581 kcal
20%
Rolls, hard (includes kaiser) have 581.448245 kcal of Energy per 7 ounces, which is 20% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat8.53 g
8.8%
Rolls, hard (includes kaiser) have 8.5331995 g of Fat per 7 ounces, which is 8.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.2 g
3.76%
Rolls, hard (includes kaiser) have 1.20258579 g of Saturated Fat per 7 ounces, which is 3.76% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.19 g
12%
Rolls, hard (includes kaiser) have 0.192493105 g of Omega 3 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.2 g
19%
Rolls, hard (includes kaiser) have 3.216817765 g of Omega 6 per 7 ounces, which is 19% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate105 g
80.4%
Rolls, hard (includes kaiser) have 104.5813055 g of Carbohydrate per 7 ounces, which is 80.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.5 g
4.84%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Rolls, hard (includes kaiser) have 3.51250305 g of Sugars per 7 ounces, which is 4.84% 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
Fiber4.56 g
12%
Rolls, hard (includes kaiser) have 4.5642695 g of Fiber per 7 ounces, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein19.6 g
35%
Rolls, hard (includes kaiser) have 19.6462035 g of Protein per 7 ounces, which is 35% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.95 mg
79%
Thiamine
Rolls, hard (includes kaiser) have 0.94857427 mg of Vitamin B1 per 7 ounces, which is 79% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.67 mg
51.3%
Riboflavin
Rolls, hard (includes kaiser) have 0.66678024 mg of Vitamin B2 per 7 ounces, which is 51.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.4 mg
52.6%
Niacin, nicotinic acid, niacinamide
Rolls, hard (includes kaiser) have 8.412147135 mg of Vitamin B3 per 7 ounces, which is 52.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.81 mg
16.3%
Pantothenic acid
Rolls, hard (includes kaiser) have 0.81363065 mg of Vitamin B5 per 7 ounces, which is 16.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.069 mg
5.34%
Pyridoxine
Rolls, hard (includes kaiser) have 0.069456275 mg of Vitamin B6 per 7 ounces, which is 5.34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9189 μg
47%
Folates and Folic Acid
Rolls, hard (includes kaiser) have 188.524175 μg of Vitamin B9 per 7 ounces, which is 47% 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 7 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 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.83 mg
5.56%
Tocopherols and Tocotrienols
Rolls, hard (includes kaiser) have 0.8334753 mg of Vitamin E per 7 ounces, which is 5.56% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.2 μg
0.99%
Phytomenadione or phylloquinone
Rolls, hard (includes kaiser) have 1.190679 μg of Vitamin K per 7 ounces, which is 0.99% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rolls, hard (includes kaiser)
Calcium189 mg
19%
Rolls, hard (includes kaiser) have 188.524175 mg of Calcium per 7 ounces, which is 19% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.32 mg
36%
Rolls, hard (includes kaiser) have 0.323467795 mg of Copper per 7 ounces, which is 36% 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
Iron6.5 mg
81.4%
Rolls, hard (includes kaiser) have 6.5090452 mg of Iron per 7 ounces, which is 81.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium53.6 mg
12.8%
Rolls, hard (includes kaiser) have 53.580555 mg of Magnesium per 7 ounces, which is 12.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.91 mg
39.7%
Rolls, hard (includes kaiser) have 0.9128539 mg of Manganese per 7 ounces, which is 39.7% 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
Phosphorus198 mg
28.3%
Rolls, hard (includes kaiser) have 198.4465 mg of Phosphorus per 7 ounces, which is 28.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium214 mg
6.3%
Rolls, hard (includes kaiser) have 214.32222 mg of Potassium per 7 ounces, which is 6.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium77.6 μg
141%
Rolls, hard (includes kaiser) have 77.5925815 μg of Selenium per 7 ounces, which is 141% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1080 mg
72%
Rolls, hard (includes kaiser) have 1079.54896 mg of Sodium per 7 ounces, which is 72% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.87 mg
17%
Rolls, hard (includes kaiser) have 1.8653971 mg of Zinc per 7 ounces, which is 17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water61.5 g
1.66%
Rolls, hard (includes kaiser) have 61.518415 g of Water per 7 ounces, which is 1.66% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Rolls, hard (includes kaiser):
Minerals in 7 ounces of Rolls, hard (includes kaiser):
Macronutrients in 7 ounces of Rolls, hard (includes kaiser):



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