Comparing Nutrients in 100 calories Schar, Gluten-Free, Classic White Rolls VS Navy Beans

Weight per 100 calories

• Schar, Gluten-Free, Classic White Rolls: 41.8g
• Navy Beans: 29.7g

Raw Navy Beans have 1.4 times more energy per unit of mass than Schar, Gluten-Free, Classic White Rolls, which is high in comparison to other foods. Schar, Gluten-Free, Classic White Rolls having above average energy density.

Discover which food has more nutrients per 100 calories - Schar, Gluten-Free, Classic White Rolls or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Navy Beans	26%	4%	70%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Navy Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	9.98% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	14% 18g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	1.6% 1.15g	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	1.2% 0.86g	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	% 0.87g	% 0.062g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.99g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	12% 4.54g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	3.74% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.015mg	9.77% 0.13mg	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	0.84% 3.35μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.04% 0.006mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.62% 0.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Navy Beans	Recommended Dietary Allowance
Calcium	7.53% 75.3mg	4.36% 43.6mg	1000mg per day for Men 19-50 years
Copper	4.46% 0.04mg	27.5% 0.25mg	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	18.7% 1.5mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.44mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	3.77% 0.087mg	18.3% 0.42mg	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	3% 21mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	0.94% 31.8mg	10.3% 352mg	3400mg per day for Men 19-50 years
Selenium	0.3% 0.17μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	16.5% 248mg	0.099% 1.5mg	1500mg per day for Men 19-50 years
Zinc	2.13% 0.23mg	9.85% 1.1mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	0.097% 3.6g	3700g per day for Men 19-50 years

Schar, Gluten-Free, Classic White Rolls VS Navy Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Schar, Gluten-Free, Classic White Rolls or Navy Beans?

Lets compare vitamin content per 100 calories of Schar, Gluten-Free, Classic White Rolls vs Navy Beans:

• 100 calories of Schar, Gluten-Free, Classic White Rolls have 4.1 times more Vitamin B2 and 2.5 times more Vitamin B3 than Navy Beans.
• While 100 kcal of Raw Navy Beans contain 8.2 times more Vitamin B6 and 32.3 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Navy Beans provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Schar, Gluten-Free, Classic White Rolls have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 100 calories for Schar, Gluten-Free, Classic White Rolls vs Navy Beans:

• 100 calories of Schar, Gluten-Free, Classic White Rolls have 1.7 times more Calcium and 167.2 times more Sodium than Navy Beans.
• While 100 kcal of Raw Navy Beans contain 6.2 times more Copper, 9.5 times more Magnesium, 4.9 times more Manganese, 5.8 times more Phosphorus, 11.1 times more Potassium, 19.5 times more Selenium and 4.6 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Navy Beans contain similar levels of Iron per 100 calories.
• 100 calories of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Schar, Gluten-Free, Classic White Rolls have 2.5 times more Sugars than Navy Beans.
• While 100 kcal of Raw Navy Beans contain 19.1 times more Omega 3, 2.1 times more Fiber and 4.7 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Navy Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3
• Both Schar, Gluten-Free, Classic White Rolls as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 100 calories.