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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	California Red Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	45% 1310kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 8.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	260% 99g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	173% 97g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	NA	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

	California Red Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	77.4% 774mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	4.5% 167g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of California Red 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 California Red Kidney Beans vs Schar, Gluten-Free, Classic White Rolls:

• 14 ounces of California Red Kidney Beans have 10.7 times more Vitamin B6 and 49.3 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 2.2 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Schar, Gluten-Free, Classic White Rolls provide similar amounts of Vitamin B1 per 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 11.5 times more Copper, 2.6 times more Iron, 12.3 times more Magnesium, 4.8 times more Manganese, 8.1 times more Phosphorus, 19.6 times more Potassium, 8 times more Selenium and 4.6 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 53.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Schar, Gluten-Free, Classic White Rolls contain similar levels of Calcium per 14 ounces.
• 14 ounces of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.4 times more Energy, 4.2 times more Omega 3, 4.9 times more Fiber and 7.3 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 10.6 times more Fat and 11.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Schar, Gluten-Free, Classic White Rolls offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3