Comparing Nutrients in 300 calories California Red Kidney Beans VS Multicereal Kaiser Roll

Weight per 300 calories

• California Red Kidney Beans: 91g
• Multicereal Kaiser Roll: 110g

California Red Kidney Beans have 1.2 times more energy per 100g than Multicereal Kaiser Roll. It has high energy density when compared to other foods. Vegan Multigrain Kaiser Roll, 60g having high energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Multicereal Kaiser Roll?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	6.1% 5.93g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	38% 49.5g	130g per day for Men 19-50 years
Sugars	NA	4.24% 3.08g	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	0.045% 0.033g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	39.6% 22g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.012% 0.11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	36.6% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.4% 1.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	89.5% 358μg	17% 68μg	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	4.55% 4.1mg	0.049% 0.044mg	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	8.28% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.56% 3.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	17.7% 177mg	9.34% 93mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	44% 0.4mg	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	106% 8.5mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	62% 1.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	8.3% 3.74μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.6% 368mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.07% 39.6g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Multicereal Kaiser Roll Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Multicereal Kaiser Roll?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Multicereal Kaiser Roll:

• 300 calories of California Red Kidney Beans have 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 5.3 times more Vitamin B9 than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Multicereal Kaiser Roll provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• Both Raw 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 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Multicereal Kaiser Roll:

• 300 calories of California Red Kidney Beans have 1.9 times more Calcium, 2.5 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 4.8 times more Potassium and 1.3 times more Zinc than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 1.6 times more Manganese, 9.1 times more Selenium and 65.9 times more Sodium than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 4.4 times more Fiber and 2.3 times more Protein than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 26.1 times more Fat, 13 times more Omega 3 and 44.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Multicereal Kaiser Roll offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6