Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Boiled California Red Kidney Beans	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	8.5% 246kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.79g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48.6% 18.5g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	32.4% 18g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.7% 147μg	42.7% 171μg	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	2.65% 2.4mg	0% 0mg	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	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	13% 131mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	63.3% 0.57mg	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	74% 5.9mg	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	165% 3.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39% 272mg	48.5% 339mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.7% 63.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Rolls, pumpernickel per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Rolls, pumpernickel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Rolls, pumpernickel:

• 7 oz of Rolls, pumpernickel contain 2.9 times more Vitamin B1, 4.8 times more Vitamin B2, 5.5 times more Vitamin B3 and 2.8 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, pumpernickel provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Rolls, pumpernickel:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Potassium than Rolls, pumpernickel.
• While 7 oz of Rolls, pumpernickel contain 6 times more Manganese, 23.2 times more Selenium, 123 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, pumpernickel contain similar levels of Calcium, Copper, Iron, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.7 times more Fiber than Rolls, pumpernickel.
• While 7 oz of Rolls, pumpernickel contain 2.2 times more Energy, 31.1 times more Fat, 3.5 times more Omega 3, 53.7 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, pumpernickel offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6