Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Pumpernickel Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	California Red Kidney Beans	Pumpernickel Bread	Recommended Dietary Allowance
Energy	114% 3300kcal	86.2% 2500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	13.7% 4.37g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	67.4% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	365% 475g	130g per day for Men 19-50 years
Sugars	NA	7.3% 5.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	655% 249g	171% 65g	38g per day for Men 19-50 years
Protein	435% 244g	155% 87g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pumpernickel Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	273% 3.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	235% 3.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	81% 4.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	985% 3940μg	233% 930μg	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	50% 45mg	0% 0mg	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	NA	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	195% 1950mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	319% 2.87mg	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	1169% 94mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	567% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	579% 4050mg	254% 1780mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	445% 245μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	397% 5960mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	135% 15mg	11mg per day for Men 19-50 years
Water	3.18% 118g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pumpernickel Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Pumpernickel Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Pumpernickel Bread:

• 1 kilogram of California Red Kidney Beans has 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Pumpernickel Bread.
• While 1 kg of Pumpernickel Bread contains 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• 1 kilogram of Pumpernickel Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Pumpernickel Bread:

• 1 kilogram of California Red Kidney Beans has 2.9 times more Calcium, 3.8 times more Copper, 3.3 times more Iron, 3 times more Magnesium, 2.3 times more Phosphorus, 7.2 times more Potassium and 1.7 times more Zinc than Pumpernickel Bread.
• While 1 kg of Pumpernickel Bread contains 1.3 times more Manganese, 7.7 times more Selenium and 54.2 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.3 times more Energy, 1.3 times more Carbohydrate, 3.8 times more Fiber and 2.8 times more Protein than Pumpernickel Bread.
• While 1 kg of Pumpernickel Bread contains 12.4 times more Fat and 21.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pumpernickel Bread offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6