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

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	42.7% 1238kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	79.6% 103g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	2% 1.45g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 9.07g	NA	g per day for Men 19-50 years
Fiber	56% 21.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	69.7% 39g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.2% 6.67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.3% 281μg	147% 590μg	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	0.2% 0.18mg	6.05% 5.44mg	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	34% 5.13mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	38.6% 386mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	109% 0.98mg	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	181% 14.5mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	85% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	34.3% 15.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	121% 844mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	4.4% 163g	8.2% 304g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 37.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B9, 30 times more Vitamin C and 3 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Vegan Multigrain Kaiser Roll, 60g has 2.4 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 21.8 times more Selenium, 600 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Potassium and 1.9 times more Water than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 1 pound:

• Vegan Multigrain Kaiser Roll, 60g has 2.1 times more Energy, 10.8 times more Fat, 9.6 times more Saturated Fat, 5.3 times more Omega 3, 18.5 times more Omega 6, 2 times more Carbohydrate and 8.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Fiber than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Boiled All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.