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

Macros Ratio

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

Macro Nutrients

	Pumpernickel Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	86.2% 2500kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	365% 475g	172% 224g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	NA	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	171% 65g	245% 93g	38g per day for Men 19-50 years
Protein	155% 87g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	273% 3.27mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	235% 3.05mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.04mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	80% 1.04mg	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	233% 930μg	185% 740μg	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% 0mg	13.3% 12mg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	68% 680mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	321% 2.9mg	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	359% 28.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	138% 3.18mg	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	254% 1780mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	397% 5960mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	10.2% 379g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Pumpernickel Bread has 2.5 times more Vitamin B1, 4.9 times more Vitamin B2, 5.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Pumpernickel Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Pumpernickel Bread has 4.1 times more Manganese, 1.3 times more Phosphorus, 20.4 times more Selenium, 149 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2 times more Potassium than Pumpernickel Bread.
• Both Pumpernickel Bread and Boiled California Red Kidney Beans contain similar levels of Calcium, Copper, Iron and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpernickel Bread has 2 times more Energy, 34.4 times more Fat, 2.9 times more Omega 3, 57.3 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.4 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Boiled California Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6