Comparing Nutrients in 7 ounces Red Kidney Beans VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Red Kidney Beans	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	23% 669kcal	18.7% 542kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	23.3% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	7.66% 5.56g	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	0.082% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	79.4% 30g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	80% 44.7g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.022% 0.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.72% 2.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	30.8% 123μg	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	9.92% 8.93mg	0.088% 0.079mg	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	2.78% 0.42mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	16.5% 165mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	79.4% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	15% 6.75μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	115% 806mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Multicereal Kaiser Roll per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Multicereal Kaiser Roll:

• 7 ounces of Red Kidney Beans have 1.5 times more Vitamin B1, 2 times more Vitamin B5, 2.1 times more Vitamin B6, 6.4 times more Vitamin B9, 112.5 times more Vitamin C and 2 times more Vitamin K than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 1.4 times more Vitamin B3 and 5.4 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Multicereal Kaiser Roll provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Multicereal Kaiser Roll:

• 7 ounces of Red Kidney Beans have 1.9 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus, 5.3 times more Potassium and 1.7 times more Zinc than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 7.5 times more Selenium and 50 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Multicereal Kaiser Roll contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.2 times more Energy, 1.4 times more Carbohydrate, 3.2 times more Fiber and 2.6 times more Protein than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 5.1 times more Fat, 4.5 times more Saturated Fat, 2.5 times more Omega 3, 8.8 times more Omega 6 and 1.3 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6