Comparing Nutrients in 100 grams Multicereal Kaiser Roll VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Multicereal Kaiser Roll	Canned Kidney Beans	Recommended Dietary Allowance
Energy	9.4% 273kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	11% 14.5g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	2.55% 1.85g	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	0.041% 0.03g	0% 0g	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	% 0.03g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 1.85g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.011% 0.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.9% 1.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.5% 62μg	9% 36μg	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	0.044% 0.04mg	1.33% 1.2mg	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	7.53% 1.13mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.5% 85mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	15% 0.14mg	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	40% 3.2mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	7.3% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	7.56% 3.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26.6% 186mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	7.56% 257mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.97% 36g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Canned Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Multicereal Kaiser Roll versus 100 g of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Multicereal Kaiser Roll vs Canned Kidney Beans:

• 100 grams of Multicereal Kaiser Roll have 3.4 times more Vitamin B1, 4.1 times more Vitamin B2, 7.1 times more Vitamin B3, 2.9 times more Vitamin B5, 2.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 56.5 times more Vitamin E than Canned Kidney Beans.
• While 100 g of Canned All Types Kidney Beans contain 1.5 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Vegan Multigrain Kaiser Roll, 60g as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Multicereal Kaiser Roll vs Canned Kidney Beans:

• 100 grams of Multicereal Kaiser Roll have 2.5 times more Calcium, 2.7 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 7.7 times more Manganese, 2.1 times more Phosphorus, 26.7 times more Selenium, 2 times more Sodium and 3.6 times more Zinc than Canned Kidney Beans.
• While 100 g of Canned All Types Kidney Beans contain 2.2 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Canned Kidney Beans contain similar levels of Potassium per 100 grams.
• 100 grams of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Multicereal Kaiser Roll have 3.3 times more Energy, 9 times more Fat, 5 times more Saturated Fat, 11 times more Omega 3, 18.9 times more Omega 6, 3.1 times more Carbohydrate, 1.5 times more Sugars and 1.6 times more Protein than Canned Kidney Beans.
• Both Multicereal Kaiser Roll and Canned Kidney Beans offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Kidney Beans provide inadequate amounts of Omega 6