Comparing Nutrients in 14 ounces Udi's, Gluten Free, Whole Grain Dinner Rolls VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	45% 1306kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	440% 7.03g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	73.5% 12.5g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	69.6% 90g	130g per day for Men 19-50 years
Sugars	23% 16.7g	1.75% 1.27g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	83.6% 47g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Boiled 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	47% 468mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	95% 0.86mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	74.2% 1.7mg	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	132% 925mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	134% 2012mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.2% 119g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Udi's, Gluten Free, Whole Grain Dinner Rolls vs Boiled Kidney Beans:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 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 Udi's, Gluten Free, Whole Grain Dinner Rolls vs Boiled Kidney Beans:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 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.
• While Boiled All Types Kidney Beans contain 1.4 times more Iron, 1.5 times more Potassium and 2.2 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Boiled All Types Kidney Beans have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 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 Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.