Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Boiled Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	17.4% 504kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	440% 7.03g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	73.5% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	135% 176g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	23% 16.7g	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	NA	3.94% 2.86g	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	NA	% 2.06g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.4g	117% 44.5g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	83.6% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	NA	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	129% 516μg	NA	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	0.79% 0.12mg	36.8% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	14% 139mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	114% 1.03mg	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	110% 8.8mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	292% 6.7mg	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	78.2% 548mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	134% 2012mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	7.2% 266g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 2.4 times more Vitamin B1, 6.2 times more Vitamin B2, 6.6 times more Vitamin B3 and 46.3 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Boiled All Types Kidney Beans have 1.4 times more Iron, 1.5 times more Potassium and 2.2 times more Water than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 3.4 times more Calcium, 2.3 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 22.7 times more Selenium, 507 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 2.6 times more Energy, 23.2 times more Fat, 18.9 times more Saturated Fat, 10.4 times more Omega 3, 29.1 times more Omega 6, 1.9 times more Carbohydrate, 13.1 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have insufficient amounts of Glucose and Sucrose in 14 oz.