Comparing Nutrients in 7 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	18.7% 542kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	35% 45.2g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	0.88% 0.64g	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	0.082% 0.06g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24.5% 9.33g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	30.5% 17g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.022% 0.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.72% 2.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	64.5% 258μg	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	0.088% 0.079mg	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	15% 2.24mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17% 169mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	47.6% 0.43mg	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	79.4% 6.35mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	37% 0.85mg	2.3mg per day for Men 19-50 years
Molybdenum	15% 6.75μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.7% 369mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.