Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Udi's, Gluten Free, Whole Grain Dinner Rolls

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	43.8% 1270kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	120% 116g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	43% 14g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	1108% 17.7g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	185% 31.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	341% 443g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	58% 42g	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	9.93% 7.2g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	195% 74g	295% 112g	38g per day for Men 19-50 years
Protein	155% 86.7g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	237% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	28% 280mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	288% 2.6mg	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	368% 29.4mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	735% 17mg	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	203% 1420mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	80.3% 2730mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	455% 250μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	338% 5070mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	18% 669g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Udi's, Gluten Free, Whole Grain Dinner Rolls per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Udi's, Gluten Free, Whole Grain Dinner Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 1 kg of Udi's, Gluten Free, Whole Grain Dinner Rolls contains 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 Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 1 kilogram of Boiled Red Kidney Beans has 1.8 times more Iron and 1.5 times more Potassium than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While 1 kg of Udi's, Gluten Free, Whole Grain Dinner Rolls contains 4.2 times more Calcium, 2.1 times more Magnesium, 3.5 times more Manganese, 1.6 times more Phosphorus, 20.8 times more Selenium, 253.5 times more Sodium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Udi's, Gluten Free, Whole Grain Dinner Rolls contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Udi's, Gluten Free, Whole Grain Dinner Rolls contains 2.6 times more Energy, 23.2 times more Fat, 19.2 times more Saturated Fat, 10.5 times more Omega 3, 29.4 times more Omega 6, 1.9 times more Carbohydrate, 13.1 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6