Iron in Rolls, hard (includes kaiser)

3.3 mg

41% of the RDA for adult men (8 mg) , 18% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Folate > 93% Selenium > 93% Thiamine (B1) > 90% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Carbohydrate 52.7 g
> 78%
Dietary Fiber 2.3 g
> 51%
Protein 9.9 g
> 50%
Vitamins
Folate 151.0 µg
> 93%
Thiamine (B1) 0.5 mg
> 90%
Riboflavin (B2) 0.3 mg
> 85%
Niacin (B3) 6.2 mg
> 61%
Vitamin E 0.4 mg
> 56%
Minerals
Selenium 39.1 µg
> 93%
Sodium 544.0 mg
> 84%
Calcium 95.0 mg
> 80%
Manganese 0.5 mg
> 80%
Copper 0.2 mg
> 75%
Magnesium 27.0 mg
> 68%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings
Iron in foods Rolls, hard (includes kaiser) Per 100g · USDA FoodData Central