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

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	9.4% 273kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	0.64% 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	17.5% 23g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	0.44% 0.32g	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	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	12.4% 4.7g	17% 6.4g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.011% 0.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	9.23% 0.12mg	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	32.5% 130μg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.5% 85mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	24% 0.22mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	18.7% 0.43mg	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	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	7.56% 257mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.97% 36g	1.8% 67g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 37.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B9, 30 times more Vitamin C and 3 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Vegan Multigrain Kaiser Roll, 60g has 2.4 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 21.8 times more Selenium, 600 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Potassium and 1.9 times more Water than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 100 grams:

• Vegan Multigrain Kaiser Roll, 60g has 2.1 times more Energy, 10.8 times more Fat, 9.6 times more Saturated Fat, 5.3 times more Omega 3, 18.5 times more Omega 6, 2 times more Carbohydrate and 8.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Fiber than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Boiled All Types Kidney Beans have similar amounts of Protein per 100 g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.