Comparing Nutrients in 5 ounces 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	13.3% 387kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	25% 32.3g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	0.63% 0.45g	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	0.059% 0.043g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 2.83g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.66g	24% 9.07g	38g per day for Men 19-50 years
Protein	21.8% 12g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.95% 2.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 88μg	46% 184μg	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	0.063% 0.057mg	1.9% 1.7mg	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	10.7% 1.6mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	34% 0.31mg	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	56.7% 4.54mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	26.5% 0.61mg	2.3mg per day for Men 19-50 years
Molybdenum	10.7% 4.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.7% 264mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.38% 51g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

• 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 5 oz.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.