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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	45% 1306kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	440% 7.03g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	73.5% 12.5g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	68.4% 89g	130g per day for Men 19-50 years
Sugars	23% 16.7g	NA	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	3.94% 2.86g	NA	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	% 2.06g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	117% 44.5g	97% 37g	38g per day for Men 19-50 years
Protein	83.6% 47g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31.8% 0.41mg	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	NA	73.4% 294μg	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	5.3% 4.76mg	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	36.8% 5.5mg	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

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	47% 468mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	127% 1.15mg	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	81.4% 6.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	55% 1.26mg	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	132% 925mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	134% 2012mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.2% 119g	7.18% 266g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.9 times more Vitamin B1, 5.8 times more Vitamin B2 and 7 times more Vitamin B3 than Boiled California Red Kidney Beans.

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

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.8 times more Calcium, 2 times more Magnesium, 5.3 times more Manganese, 1.7 times more Phosphorus, 20.8 times more Selenium, 126.8 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 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.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Boiled California Red Kidney Beans 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 have 2.7 times more Energy, 128.9 times more Fat, 98.6 times more Saturated Fat, 55.4 times more Omega 3, 157.4 times more Omega 6, 2 times more Carbohydrate, 1.2 times more Fiber and 1.3 times more Protein than Boiled California Red Kidney Beans.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.