Comparing Nutrients in 14 ounces Multicereal Kaiser Roll VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	37.4% 1084kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	69.6% 90g	130g per day for Men 19-50 years
Sugars	15.3% 11g	1.75% 1.27g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.16% 0.12g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 7.94g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	67% 25.4g	38g per day for Men 19-50 years
Protein	61% 34g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.044% 0.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.4% 5.83μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.5% 246μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.18% 0.16mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	33.7% 337mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	159% 12.7mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	74.2% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	30% 13.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	105% 738mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	159% 2381mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.86% 143g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Multicereal Kaiser Roll vs Boiled Kidney Beans:

• Vegan Multigrain Kaiser Roll, 60g has 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 37.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B9, 30 times more Vitamin C and 3 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Multicereal Kaiser Roll vs Boiled Kidney Beans:

• Vegan Multigrain Kaiser Roll, 60g has 2.4 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 21.8 times more Selenium, 600 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Potassium and 1.9 times more Water than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 14 ounces:

• Vegan Multigrain Kaiser Roll, 60g has 2.1 times more Energy, 10.8 times more Fat, 9.6 times more Saturated Fat, 5.3 times more Omega 3, 18.5 times more Omega 6, 2 times more Carbohydrate and 8.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Fiber than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.