Comparing Nutrients in 1 kilogram Multicereal Kaiser Roll VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Multicereal Kaiser Roll	California Red Kidney Beans	Recommended Dietary Allowance
Energy	94% 2730kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	563% 9g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	460% 598g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	0.41% 0.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	124% 47g	655% 249g	38g per day for Men 19-50 years
Protein	154% 86g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	305% 3.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49% 14.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	155% 620μg	985% 3940μg	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	0.44% 0.4mg	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	75.3% 11.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	85% 850mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	1222% 11mg	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	400% 32mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	435% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	75.6% 34μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	266% 1860mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	436% 240μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	400% 6000mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	9.73% 360g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Multicereal Kaiser Roll has 1.4 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.3 times more Vitamin B1, 2 times more Vitamin B5, 2.1 times more Vitamin B6, 6.4 times more Vitamin B9 and 112.5 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and California Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Multicereal Kaiser Roll has 1.3 times more Manganese, 7.5 times more Selenium and 54.5 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.3 times more Calcium, 3.1 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 2.2 times more Phosphorus, 5.8 times more Potassium and 1.6 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multicereal Kaiser Roll has 21.6 times more Fat, 19.4 times more Saturated Fat, 10.7 times more Omega 3 and 37 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.3 times more Carbohydrate, 5.3 times more Fiber and 2.8 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and California Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6