Comparing Nutrients in 1 kilogram Rolls, dinner, whole-wheat VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Rolls, dinner, whole-wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	92% 2660kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	48.5% 47g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	26% 8.36g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	393% 511g	471% 613g	130g per day for Men 19-50 years
Sugars	117% 84.6g	29% 21g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	197% 75g	400% 152g	38g per day for Men 19-50 years
Protein	155% 87g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.48mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.8mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	305% 3.97mg	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	75% 300μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	106% 1060mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	303% 24mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	999% 23mg	483% 11mg	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	320% 2240mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	898% 494μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	347% 5210mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	254% 28mg	11mg per day for Men 19-50 years
Water	8.95% 331g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, whole-wheat VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, dinner, whole-wheat versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, dinner, whole-wheat vs Red Kidney Beans:

• 1 kilogram of Rolls, dinner, whole-wheat has 1.7 times more Vitamin B3 and 4.3 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 13.1 times more Vitamin B9, more Vitamin C and 2.8 times more Vitamin K than Rolls, dinner, whole-wheat.
• 1 kilogram of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Rolls, dinner, whole-wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rolls, dinner, whole-wheat vs Red Kidney Beans:

• 1 kilogram of Rolls, dinner, whole-wheat has 1.3 times more Calcium, 2.1 times more Manganese, 15.4 times more Selenium and 43.4 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.9 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 5 times more Potassium and 1.4 times more Zinc than Rolls, dinner, whole-wheat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, dinner, whole-wheat has 4.4 times more Fat, 5.4 times more Saturated Fat, 8.9 times more Omega 6 and 4 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Energy, 3 times more Omega 3, 2 times more Fiber and 2.6 times more Protein than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6