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

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Multicereal Kaiser Roll	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.7% 542kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	0.63% 0.11g	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	91% 119g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	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	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	130% 49.4g	38g per day for Men 19-50 years
Protein	30.5% 17g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	California Red 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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 169mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	86.3% 2mg	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Multicereal Kaiser Roll have 1.4 times more Vitamin B3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 2 times more Vitamin B5, 2.1 times more Vitamin B6, 6.4 times more Vitamin B9 and 112.5 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Multicereal Kaiser Roll have 1.3 times more Manganese, 7.5 times more Selenium and 54.5 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.3 times more Calcium, 3.1 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 2.2 times more Phosphorus, 5.8 times more Potassium and 1.6 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Multicereal Kaiser Roll have 21.6 times more Fat, 19.4 times more Saturated Fat, 10.7 times more Omega 3 and 37 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.3 times more Carbohydrate, 5.3 times more Fiber and 2.8 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and California Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6