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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Rolls, hard (includes kaiser)	Red Kidney Beans	Recommended Dietary Allowance
Energy	101% 2930kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	95% 16.2g	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	405% 527g	471% 613g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	60.5% 23g	400% 152g	38g per day for Men 19-50 years
Protein	177% 99g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	265% 42.4mg	132% 21mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Red Kidney Beans	Recommended Dietary Allowance
Calcium	95% 950mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	410% 32.8mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	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	143% 1000mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	711% 391μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	8.38% 310g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hard (includes kaiser) 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, hard (includes kaiser) vs Red Kidney Beans:

• 1 kilogram of Rolls, hard (includes kaiser) has 1.6 times more Vitamin B2, 2 times more Vitamin B3 and 2 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B5, 11.3 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Rolls, hard (includes kaiser).
• 1 kilogram of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Rolls, hard (includes kaiser) 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, hard (includes kaiser) vs Red Kidney Beans:

• 1 kilogram of Rolls, hard (includes kaiser) has 12.2 times more Selenium and 45.3 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.3 times more Copper, 2 times more Iron, 5.1 times more Magnesium, 2.4 times more Manganese, 4.1 times more Phosphorus, 12.6 times more Potassium and 3 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Red Kidney Beans contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hard (includes kaiser) has 4.1 times more Fat and 7.1 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.7 times more Omega 3, 6.6 times more Fiber and 2.3 times more Protein than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6