Whole Grain Seeded Roll
The whole grain seeded roll is a wholesome choice packed with fiber that supports digestive health. It provides a solid protein content to help maintain muscle and body functions. Rich in essential minerals such as iron, calcium, and magnesium, it contributes to balanced nutrition. With moderate fats and natural sugars, it fits well into a balanced diet.
Macro Impact
A Serving (60 g) of Whole Grain Seeded Roll contains 172 calories, 6.3 g of protein, 29.8 g of carbohydrates, and 3.5 g of fat.
Calorie Burn
How long would it take to burn off 172 calories?
- Walking3.5 mph, moderate pace30 min
- YogaModerate effort, gentle pace44 min
- SwimmingFreestyle, moderate effort23 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace22 min
- Running5 mph (12 min/mile)16 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (60 g)
Carbohydrates
- Carbohydrates29.8 / 313 g(10%)
- Dietary Fiber6 / 38 g(16%)
- Soluble Fiber1.8 g
- Insoluble Fiber4.2 g
- Total Sugars1.2 g
- Added Sugars0.3 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates22.6 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat3.5 / 83 g(4%)
- Saturated Fat1.1 / 25 g(5%)
- Trans Fat0 g
- Monounsaturated Fat0.96 g
- Polyunsaturated Fat1.4 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.12 g
- Omega-61.4 g
- Omega-90.96 g
- Oleic Acid0.96 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.3 g
- Caprylic Acid0 g
- Linoleic Acid1.4 g
- Myristic Acid0.18 g
- Palmitic Acid0.66 g
- Linolenic Acid0.12 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.12 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.06 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.06 g
Protein
- Protein6.3 / 56 g(11%)
Amino Acids
- Lysine0.22 g
- Serine0.27 g
- Valine0.32 g
- Alanine0.32 g
- Cystine0.05 g
- Cysteine0.05 g
- Proline0.43 g
- Taurine0 mg
- Arginine0.49 g
- Histidine0.11 g
- Threonine0.16 g
- Isoleucine0.27 g
- Methionine0.11 g
- Tryptophan0.05 g
- Glutamic Acid1.3 g
- Aspartic Acid0.81 g
- Phenylalanine0.27 g
- Glycine0.27 g
- Leucine0.49 g
- Tyrosine0.16 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.72 / 15 mg(5%)
- Vitamin K3 / 120 ug(3%)
- Vitamin B60.06 / 1.3 mg(5%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.12 / 1.2 mg(10%)
- Riboflavin (B2)0.06 / 1.3 mg(5%)
- Niacin (B3)1.2 / 16 mg(8%)
- Folate24 / 400 ug(6%)
- Pantothenic Acid (B5)0.18 / 5 mg(4%)
- Biotin1.2 / 30 ug(4%)
- Choline12 / 550 mg(2%)
Minerals
- Calcium112.6 / 1,000 mg(11%)
- Iron5.1 / 8 mg(64%)
- Magnesium42 / 420 mg(10%)
- Phosphorus144 / 700 mg(21%)
- Potassium156 / 3,400 mg(5%)
- Sodium276 / 2,300 mg(12%)
- Zinc1.2 / 11 mg(11%)
- Copper0.12 / 0.9 mg(13%)
- Manganese0.9 / 2.3 mg(39%)
- Selenium12 / 55 ug(22%)
- Iodine0.6 / 150 ug(0%)
- Chromium0.6 / 35 ug(2%)
- Molybdenum9 / 45 ug(20%)
- Chloride0 / 2,300 mg(0%)
Other
- Water21 / 3,700 g(1%)
- Caffeine0 mg
- Alcohol0 g
Sources
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