Comparing Nutrients in 500 calories Multicereal Kaiser RollVS Boiled Kidney Beans

Weight per 500 calories

Multicereal Kaiser Roll

183g

Boiled Kidney Beans

394g

Multicereal Kaiser Roll has 2.1 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Multicereal Kaiser Roll or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Multicereal Kaiser Roll

13%

18%

69%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Multicereal Kaiser Rollvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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10%9.9g

Fat

2.03%1.97g

9.9 gvs1.97 g

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

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4%1.3g

Saturated Fat

0.9%0.29g

1.3 gvs0.29 g

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

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103%1.65g

Omega 3

42%0.67g

1.65 gvs0.67 g

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

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21.5%3.66g

Omega 6

2.5%0.43g

3.66 gvs0.43 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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63.4%82.4g

Carbohydrate

69%89.8g

82.4 gvs89.8 g

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

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7.07%5.13g

Sugars

1.74%1.26g

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

5.13 gvs1.26 g

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

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0.076%0.055g

Fructose

≤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]

0.055 gvsNA g

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

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%0.055g

Glucose

0.055 gvsNA g

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

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%3.66g

Sucrose

3.66 gvsNA g

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

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22.7%8.6g

Fiber

66.3%25g

8.6 gvs25 g

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

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28%15.8g

Protein

61%34g

15.8 gvs34 g

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

Find new foods rich in Protein Buy premium vegan protein powder

Vitamins

Multicereal Kaiser Rollvs Boiled Kidney Beans

0.02%0.18μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.18 μgvs0 μg

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

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61%0.73mg

Vitamin B1

52.5%0.63mg

Thiamine

0.73 mgvs0.63 mg

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

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29.6%0.38mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.38 mgvs0.23 mg

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

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33%5.3mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

5.3 mgvs2.28 mg

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

Find new foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

14.7%0.73mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.73 mgvs0.87 mg

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

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26.8%0.35mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.35 mgvs0.47 mg

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

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8.97%2.7μg

Vitamin B7

Biotin

2.7 μgvsNA μg

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

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28.4%114μg

Vitamin B9

128%512μg

Folates and Folic Acid

114 μgvs512 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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0.081%0.073mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0.073 mgvs4.72 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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13.8%2.07mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

2.07 mgvs0.12 mg

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

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4.27%5.13μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

5.13 μgvs33 μg

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

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Minerals

Multicereal Kaiser Rollvs Boiled Kidney Beans

15.6%156mg

Calcium

13.8%138mg

156 mgvs138 mg

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

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73.3%0.66mg

Copper

94%0.85mg

0.66 mgvs0.85 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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73.3%5.86mg

Iron

109%8.74mg

5.86 mgvs8.74 mg

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

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34%143mg

Magnesium

39.4%165mg

143 mgvs165 mg

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

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104%2.4mg

Manganese

73.6%1.7mg

2.4 mgvs1.7 mg

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

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14%6.23μg

Molybdenum

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

6.23 μgvsNA μg

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

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48.7%341mg

Phosphorus

77.6%543mg

341 mgvs543 mg

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

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14%471mg

Potassium

47%1594mg

471 mgvs1594 mg

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

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80%44μg

Selenium

7.87%4.33μg

44 μgvs4.33 μg

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

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73.3%1099mg

Sodium

0.26%3.94mg

1099 mgvs3.94 mg

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

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27.3%3mg

Zinc

35.8%3.94mg

3 mgvs3.94 mg

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

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1.8%66g

Water

7.12%264g

66 gvs264 g

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

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Lets compare vitamin content per 500 calories of Multicereal Kaiser Roll vs Boiled Kidney Beans:

Vegan Multigrain Kaiser Roll, 60g has 1.7 times more Vitamin B2, 2.3 times more Vitamin B3 and 17.5 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B6, 4.5 times more Vitamin B9, 64.5 times more Vitamin C and 6.4 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
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 500 kcal.

Comparing minerals per 500 calories for Multicereal Kaiser Roll vs Boiled Kidney Beans:

Vegan Multigrain Kaiser Roll, 60g has 1.4 times more Manganese, 10.1 times more Selenium and 279.1 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Copper, 1.5 times more Iron, 1.6 times more Phosphorus, 3.4 times more Potassium, 1.3 times more Zinc and 4 times more Water than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Boiled All Types Kidney Beans have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Vegan Multigrain Kaiser Roll, 60g has 5 times more Fat, 2.5 times more Omega 3, 8.6 times more Omega 6 and 4.1 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.9 times more Fiber and 2.2 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Multicereal Kaiser RollVS Yuba, Dry tofu skinBoiled Kidney BeansVS Yuba, Dry tofu skinMulticereal Kaiser RollVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Multicereal Kaiser RollVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Multicereal Kaiser Roll or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: