Comparing Nutrients in 1 pound 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	42.7% 1238kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	209% 271g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	0.19% 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	297% 113g	38g per day for Men 19-50 years
Protein	69.7% 39g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	California Red 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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	38.6% 386mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	4.4% 163g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Multicereal Kaiser Roll has 1.4 times more Vitamin B3 than California Red Kidney Beans.
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound:

• 1 pound 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 lb 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 pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6