Comparing Nutrients in 100 grams Red Kidney Beans VS Pumpernickel Bread

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Red Kidney Beans	Pumpernickel Bread	Recommended Dietary Allowance
Energy	11.6% 337kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	6.74% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0.73% 0.53g	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	40% 15g	17% 6.5g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Pumpernickel Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	9.7% 0.13mg	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	99% 394μg	23.3% 93μg	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	5% 4.5mg	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	1.4% 0.21mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	8.3% 83mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	36% 2.87mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	56.7% 1.3mg	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	58% 406mg	25.4% 178mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	39.7% 596mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.02% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Pumpernickel Bread per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Pumpernickel Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Pumpernickel Bread:

• 100 grams of Red Kidney Beans have 1.9 times more Vitamin B1, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 7 times more Vitamin K than Pumpernickel Bread.
• While 100 g of Pumpernickel Bread contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 2 times more Vitamin E than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Pumpernickel Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Pumpernickel Bread:

• 100 grams of Red Kidney Beans have 1.2 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 2.3 times more Phosphorus, 6.5 times more Potassium and 1.9 times more Zinc than Pumpernickel Bread.
• While 100 g of Pumpernickel Bread contain 7.7 times more Selenium and 49.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pumpernickel Bread contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 1.3 times more Energy, 3.9 times more Omega 3, 1.3 times more Carbohydrate, 4 times more Sugars, 2.3 times more Fiber and 2.6 times more Protein than Pumpernickel Bread.
• While 100 g of Pumpernickel Bread contain 2.9 times more Fat and 5 times more Omega 6 than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6