Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Pumpernickel Bread:
Raw California Red Kidney Beans have 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Pumpernickel Bread.
While Pumpernickel Bread contains 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for California Red Kidney Beans vs Pumpernickel Bread:
Raw California Red Kidney Beans have 2.9 times more Calcium, 3.8 times more Copper, 3.3 times more Iron, 3 times more Magnesium, 2.3 times more Phosphorus, 7.2 times more Potassium and 1.7 times more Zinc than Pumpernickel Bread.
While Pumpernickel Bread contains 1.3 times more Manganese, 7.7 times more Selenium, 54.2 times more Sodium and 3.2 times more Water than Raw California Red Kidney Beans.
Comparison of macro-nutrients per 5 ounces:
Raw California Red Kidney Beans have 1.3 times more Energy, 1.3 times more Carbohydrate, 3.8 times more Fiber and 2.8 times more Protein than Pumpernickel Bread.
While Pumpernickel Bread contains 12.4 times more Fat, 12.1 times more Saturated Fat and 21.2 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Pumpernickel Bread have similar amounts of Omega 3 per 5 oz.
Both Raw California Red Kidney Beans as well as Pumpernickel Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.