Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Boiled California Red Kidney Beans	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	17% 492kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	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	8.5% 6.15g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	42.7% 0.56mg	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	73.4% 294μg	30.8% 123μg	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	NA	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	26% 262mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	49% 0.44mg	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	148% 12mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	116% 2.66mg	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	77.7% 544mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	7.18% 266g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled California Red Kidney Beans have 2.4 times more Vitamin B9 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 14 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.9 times more Vitamin B1 and 1.3 times more Vitamin B6 than Boiled California Red Kidney Beans.

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

• 14 ounces of Boiled California Red Kidney Beans have 1.6 times more Calcium, 2.6 times more Copper, 3.3 times more Iron and 2.5 times more Potassium than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 14 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.1 times more Manganese, 7.7 times more Selenium and 136 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 3.2 times more Fiber and 1.6 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 14 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.1 times more Energy, 91.1 times more Fat and 1.8 times more Carbohydrate than Boiled California Red Kidney Beans.