Comparing Nutrients in 100 calories Multicereal Kaiser RollVS Canned Kidney Beans

Weight per 100 calories

Multicereal Kaiser Roll

36.6g

Canned Kidney Beans

119g

Multicereal Kaiser Roll has 3.3 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Multicereal Kaiser Roll or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Multicereal Kaiser Roll

13%

18%

69%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Multicereal Kaiser Rollvs Canned Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.04%1.98g

Fat

0.74%0.71g

1.98 gvs0.71 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.8%0.26g

Saturated Fat

0.52%0.17g

0.26 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20.6%0.33g

Omega 3

6.1%0.098g

0.33 gvs0.098 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.3%0.73g

Omega 6

0.74%0.13g

0.73 gvs0.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.7%16.5g

Carbohydrate

13.3%17.3g

16.5 gvs17.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.4%1.03g

Sugars

3.04%2.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.03 gvs2.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.015%0.011g

Fructose

0%0g

≤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]

0.011 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.011g

Glucose

%0g

0.011 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.73g

Sucrose

%2.2g

0.73 gvs2.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.53%1.72g

Fiber

13.5%5.1g

1.72 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.63%3.15g

Protein

11%6.2g

3.15 gvs6.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Multicereal Kaiser Rollvs Canned Kidney Beans

0.004%0.037μg

Vitamin A

RAE, retinol activity equivalents

0.037 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12.2%0.15mg

Vitamin B1

11.5%0.14mg

Thiamine

0.15 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.9%0.077mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.077 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.64%1.06mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

1.06 mgvs0.49 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.93%0.15mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.15 mgvs0.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.35%0.07mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.07 mgvs0.088 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.8%0.54μg

Vitamin B7

Biotin

0.54 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.68%22.7μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

22.7 μgvs43 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.016%0.015mg

Vitamin C

1.6%1.43mg

Ascorbic acid

0.015 mgvs1.43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.76%0.41mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.41 mgvs0.024 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.85%1.03μg

Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

1.03 μgvs4.9 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Multicereal Kaiser Rollvs Canned Kidney Beans

3.1%31mg

Calcium

4.05%40.5mg

31 mgvs40.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.7%0.13mg

Copper

18%0.16mg

0.13 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.7%1.17mg

Iron

17.4%1.4mg

1.17 mgvs1.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.8%28.6mg

Magnesium

7.65%32mg

28.6 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20.7%0.48mg

Manganese

8.7%0.2mg

0.48 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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2.77%1.25μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

1.25 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.73%68mg

Phosphorus

15.3%107mg

68 mgvs107 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.77%94mg

Potassium

8.3%282mg

94 mgvs282 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16%8.8μg

Selenium

1.95%1.07μg

8.8 μgvs1.07 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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14.7%220mg

Sodium

23.5%352mg

220 mgvs352 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.46%0.6mg

Zinc

4.98%0.55mg

0.6 mgvs0.55 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.36%13g

Water

2.5%93g

13 gvs93 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Vegan Multigrain Kaiser Roll, 60g has 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 17.4 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 97.5 times more Vitamin C and 4.8 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
Both Vegan Multigrain Kaiser Roll, 60g as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Vegan Multigrain Kaiser Roll, 60g has 2.4 times more Manganese and 8.2 times more Selenium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Calcium, 1.6 times more Phosphorus, 3 times more Potassium, 1.6 times more Sodium and 7 times more Water than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Canned All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Vegan Multigrain Kaiser Roll, 60g has 2.8 times more Fat, 3.4 times more Omega 3 and 5.8 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.1 times more Sugars, 3 times more Fiber and 2 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Vegan Multigrain Kaiser Roll, 60g as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Multicereal Kaiser RollVS Yuba, Dry tofu skinCanned Kidney BeansVS Yuba, Dry tofu skinMulticereal Kaiser RollVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Multicereal Kaiser RollVS Canned Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Multicereal Kaiser Roll or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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