Comparing Nutrients in 100 grams Rolls, pumpernickel VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, pumpernickel	California Red Kidney Beans	Recommended Dietary Allowance
Energy	9.5% 276kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	46% 59.8g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	14.2% 5.4g	65.5% 25g	38g per day for Men 19-50 years
Protein	19.3% 11g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	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	31.7% 0.38mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	30.5% 0.4mg	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	21.5% 86μg	99% 394μg	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	5% 4.5mg	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	4.2% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.7% 67mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	122% 1.1mg	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	34.8% 2.78mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	43.5% 1mg	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	24.4% 171mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	6.1% 208mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	50.5% 28μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	33% 492mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.86% 32g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rolls, pumpernickel vs California Red Kidney Beans:

• Rolls, pumpernickel have 1.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 4 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Rolls, pumpernickel.
• Both Rolls, pumpernickel as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rolls, pumpernickel vs California Red Kidney Beans:

• Rolls, pumpernickel have 1.9 times more Manganese, 8.7 times more Selenium and 44.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Calcium, 3.8 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 2.4 times more Phosphorus, 7.2 times more Potassium and 1.7 times more Zinc than Rolls, pumpernickel.

Comparison of macro-nutrients per 100 grams:

• Rolls, pumpernickel have 11.2 times more Fat, 13.8 times more Saturated Fat, 1.3 times more Omega 3 and 19.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.6 times more Fiber and 2.3 times more Protein than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 g.
• Both Rolls, pumpernickel as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.