Comparing Nutrients in 1 kilogram Red Kidney Beans VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Red Kidney Beans	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	116% 3370kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	NA	32g per day for Men 19-50 years
Omega 3	224% 3.58g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	310% 402g	130g per day for Men 19-50 years
Sugars	29% 21g	41% 30g	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	21.4% 15.5g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	400% 152g	76.3% 29g	38g per day for Men 19-50 years
Protein	402% 225g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	108% 1.4mg	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	985% 3940μg	77.5% 310μg	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	50% 45mg	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	14% 2.1mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	83% 830mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	292% 6.7mg	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	580% 4060mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	12% 446g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg 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 1 kilogram of Red Kidney Beans vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 1 kilogram of Red Kidney Beans has 2.4 times more Vitamin B1, 2.8 times more Vitamin B6 and 12.7 times more Vitamin B9 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 2.5 times more Vitamin E than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Red Kidney Beans vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 1 kilogram of Red Kidney Beans has 2 times more Calcium, 6.3 times more Copper, 7.5 times more Iron, 3.3 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus, 8.2 times more Potassium and 3.6 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 2.9 times more Selenium and 45.3 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 1.3 times more Energy, 1.5 times more Carbohydrate, 5.2 times more Fiber and 4 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 7.7 times more Fat and 1.4 times more Sugars than Raw Red Kidney Beans.