Comparing Nutrients in 1 kilogram Schar, Gluten-Free, Classic White Rolls VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	California Red Kidney Beans	Recommended Dietary Allowance
Energy	82.4% 2390kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	388% 505g	460% 598g	130g per day for Men 19-50 years
Sugars	95% 68.7g	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	28.4% 20.6g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	134% 51g	655% 249g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	513% 6.15mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	369% 4.8mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	20% 80μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	180% 1800mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	446% 35.7mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	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	71.4% 500mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	395% 5930mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	11.4% 420g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Schar, Gluten-Free, Classic White Rolls vs California Red Kidney Beans:

• Schar, Gluten-Free, Classic White Rolls have 2.2 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.7 times more Vitamin B6 and 49.3 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 1 kg.

Comparing minerals per 1 kilogram for Schar, Gluten-Free, Classic White Rolls vs California Red Kidney Beans:

• Schar, Gluten-Free, Classic White Rolls have 53.9 times more Sodium and 3.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 11.5 times more Copper, 2.6 times more Iron, 12.3 times more Magnesium, 4.8 times more Manganese, 8.1 times more Phosphorus, 19.6 times more Potassium, 8 times more Selenium and 4.6 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Raw California Red Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Schar, Gluten-Free, Classic White Rolls have 10.6 times more Fat and 11.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Energy, 4.2 times more Omega 3, 4.9 times more Fiber and 7.3 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Schar, Gluten-Free, Classic White Rolls as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.