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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	19.4% 562kcal	42.7% 1238kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	53.4% 9.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	157% 204g	130g per day for Men 19-50 years
Sugars	NA	17.5% 12.7g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 9.07g	g per day for Men 19-50 years
Fiber	111% 42g	56% 21.3g	38g per day for Men 19-50 years
Protein	74% 41.4g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.2% 6.67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	70.3% 281μg	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	6.05% 5.44mg	0.2% 0.18mg	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	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	30% 299mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	181% 1.63mg	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	169% 13.5mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	256% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.3% 15.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88.8% 621mg	121% 844mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	8.2% 304g	4.4% 163g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 5.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Multicereal Kaiser Roll provide similar amounts of Vitamin B9 per one pound.
• Both Boiled California Red Kidney Beans as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 1.6 times more Potassium than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 1.3 times more Calcium, 1.6 times more Magnesium, 4.1 times more Manganese, 1.4 times more Phosphorus, 20 times more Selenium, 150 times more Sodium and 1.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Multicereal Kaiser Roll contain similar levels of Copper and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 2 times more Fiber than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 2.2 times more Energy, 60 times more Fat, 50 times more Saturated Fat, 28.1 times more Omega 3, 100 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Multicereal Kaiser Roll offer comparable quantities of Protein per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6