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

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pumpernickel Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	86.2% 2500kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	365% 475g	449% 583g	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	655% 249g	38g per day for Men 19-50 years
Protein	155% 87g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	235% 3.05mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.04mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	68% 680mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	397% 5960mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	10.2% 379g	3.2% 119g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Pumpernickel Bread versus 1 kg of Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Pumpernickel Bread has 1.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.9 times more Vitamin B5, 3.1 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Pumpernickel Bread.
• Both Pumpernickel Bread and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Pumpernickel Bread have insufficient amounts of Vitamin C
• Both Pumpernickel Bread as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pumpernickel Bread has 7.7 times more Selenium and 45.8 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.9 times more Calcium, 3.5 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 2.3 times more Phosphorus, 6.5 times more Potassium and 1.8 times more Zinc than Pumpernickel Bread.
• Both Pumpernickel Bread and Royal Red Kidney Beans contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpernickel Bread has 6.9 times more Fat and 11.8 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.3 times more Energy, 1.7 times more Omega 3, 3.8 times more Fiber and 2.9 times more Protein than Pumpernickel Bread.
• Both Pumpernickel Bread and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6