Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Multicereal Kaiser Roll

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	43.8% 1270kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	22% 7g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	563% 9g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	346% 450g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	38.6% 28g	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	NA	0.41% 0.3g	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	168% 64g	124% 47g	38g per day for Men 19-50 years
Protein	155% 86.7g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	325% 1300μg	155% 620μg	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	13.3% 12mg	0.44% 0.4mg	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	2% 0.3mg	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	35% 350mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	400% 3.6mg	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	278% 22mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	75.6% 34μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	197% 1380mg	266% 1860mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	436% 240μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	18% 669g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Multicereal Kaiser Roll:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B9, 30 times more Vitamin C and 3 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 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.
• Both Boiled All Types Kidney Beans as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Multicereal Kaiser Roll:

• Boiled All Types Kidney Beans have 1.6 times more Potassium and 1.9 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 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.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.4 times more Fiber than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 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.
• Both Boiled All Types Kidney Beans and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.