Lets compare vitamin content per 100 grams of Pumpernickel Bread vs Boiled California Red Kidney Beans:
Pumpernickel Bread has 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.
While Boiled California Red Kidney Beans contain more Vitamin C than Pumpernickel Bread.
Both Pumpernickel Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Pumpernickel Bread vs Boiled California Red Kidney Beans:
Pumpernickel Bread has 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 Boiled California Red Kidney Beans contain 2 times more Potassium and 1.8 times more Water than Pumpernickel Bread.
Both Pumpernickel Bread and Boiled California Red Kidney Beans have similar amounts of Calcium, Copper, Iron and Magnesium per 100 g.
Comparison of macro-nutrients per 100 grams:
Pumpernickel Bread has 2 times more Energy, 34.4 times more Fat, 31.2 times more Saturated 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 Boiled California Red Kidney Beans contain 1.4 times more Fiber than Pumpernickel Bread.
Both Pumpernickel Bread and Boiled California Red Kidney Beans have similar amounts of Protein per 100 g.
Both Pumpernickel Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.