Comparing Nutrients in 14 ounces Canned Kidney Beans VS Schar, Gluten-Free, Classic White Rolls

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Canned Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	11.5% 333kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	154% 200g	130g per day for Men 19-50 years
Sugars	10% 7.34g	37.6% 27.3g	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% 0g	11.3% 8.18g	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	% 0g	% 8.26g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	37% 20.7g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	11.3% 0.15mg	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	35.7% 143μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	13.5% 135mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	42.3% 0.38mg	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	58% 4.64mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	35.7% 0.82mg	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	51% 357mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	8.37% 310g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Schar, Gluten-Free, Classic White Rolls per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Schar, Gluten-Free, Classic White Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Schar, Gluten-Free, Classic White Rolls:

• 14 ounces of Canned Kidney Beans have 2 times more Vitamin B6 and 4.5 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 5.3 times more Vitamin B1, 9.4 times more Vitamin B2 and 9.4 times more Vitamin B3 than Canned All Types Kidney Beans.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Schar, Gluten-Free, Classic White Rolls:

• 14 ounces of Canned Kidney Beans have 1.4 times more Copper, 2.1 times more Magnesium, 1.8 times more Phosphorus, 3.1 times more Potassium and 1.9 times more Water than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 5.3 times more Calcium, 3.1 times more Iron and 2 times more Sodium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Schar, Gluten-Free, Classic White Rolls contain similar levels of Manganese and Zinc per 14 ounces.
• Both Canned All Types Kidney Beans as well as Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 4.1 times more Omega 3 and 1.6 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 2.8 times more Energy, 4.4 times more Fat, 5.8 times more Omega 6, 3.5 times more Carbohydrate, 3.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Schar, Gluten-Free, Classic White Rolls offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3