Comparing Nutrients in 1 kilogram Rolls, hard (includes kaiser) VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, hard (includes kaiser)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	101% 2930kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	95% 16.2g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 527g	460% 598g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	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	60.5% 23g	655% 249g	38g per day for Men 19-50 years
Protein	177% 99g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	California 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	398% 4.8mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	265% 42.4mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	238% 950μg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	95% 950mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	1222% 11mg	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	410% 32.8mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	435% 10mg	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	143% 1000mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	711% 391μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	8.38% 310g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, hard (includes kaiser) vs California Red Kidney Beans:

• Rolls, hard (includes kaiser) have 1.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Vitamin B5, 11.3 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Rolls, hard (includes kaiser) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rolls, hard (includes kaiser) vs California Red Kidney Beans:

• Rolls, hard (includes kaiser) have 12.2 times more Selenium and 49.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Calcium, 6.7 times more Copper, 2.9 times more Iron, 5.9 times more Magnesium, 2.2 times more Manganese, 4.1 times more Phosphorus, 13.8 times more Potassium and 2.7 times more Zinc than Rolls, hard (includes kaiser).

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hard (includes kaiser) have 17.2 times more Fat, 16.8 times more Saturated Fat and 30 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.8 times more Fiber and 2.5 times more Protein than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 1 kg.
• Both Rolls, hard (includes kaiser) as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.