Comparing Nutrients in 7 ounces Pumpernickel Bread VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pumpernickel Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 496kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	NA	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	34% 13g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	31% 17.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	16% 0.21mg	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	46% 185μg	36.7% 147μg	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% 0mg	2.65% 2.4mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	63.7% 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	71% 5.7mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	27.4% 0.63mg	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	50.5% 353mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.03% 75.2g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Pumpernickel Bread vs Boiled California Red Kidney Beans:

• 7 ounces of Pumpernickel Bread have 2.5 times more Vitamin B1, 4.9 times more Vitamin B2, 5.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Pumpernickel Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pumpernickel Bread vs Boiled California Red Kidney Beans:

• 7 ounces of Pumpernickel Bread have 4.1 times more Manganese, 1.3 times more Phosphorus, 20.4 times more Selenium, 149 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2 times more Potassium than Pumpernickel Bread.
• Both Pumpernickel Bread and Boiled California Red Kidney Beans contain similar levels of Calcium, Copper, Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpernickel Bread have 2 times more Energy, 34.4 times more Fat, 2.9 times more Omega 3, 57.3 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.4 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Boiled California Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6