Comparing Nutrients in 1 pound Boiled Kidney Beans VS Schar, Gluten-Free, Classic White Rolls

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Boiled Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	20% 576kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	176% 229g	130g per day for Men 19-50 years
Sugars	2% 1.45g	43% 31g	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	13% 9.34g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	61% 23g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	13% 0.17mg	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	147% 590μg	9.07% 36.3μg	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	6.05% 5.44mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	16% 159mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	48.4% 0.44mg	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	126% 10mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	41% 0.94mg	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	89.4% 626mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	8.2% 304g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Schar, Gluten-Free, Classic White Rolls per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kidney Beans versus 1 lb of Schar, Gluten-Free, Classic White Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Schar, Gluten-Free, Classic White Rolls:

• 1 pound of Boiled Kidney Beans has 3.2 times more Vitamin B6 and 16.3 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 1 lb of Schar, Gluten-Free, Classic White Rolls contains 3.8 times more Vitamin B1, 8.3 times more Vitamin B2 and 6.7 times more Vitamin B3 than Boiled All Types Kidney Beans.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Schar, Gluten-Free, Classic White Rolls:

• 1 pound of Boiled Kidney Beans has 2.3 times more Copper, 3.2 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 5.3 times more Potassium, 2.8 times more Selenium and 1.8 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• While 1 lb of Schar, Gluten-Free, Classic White Rolls contains 5.1 times more Calcium, 1.6 times more Iron and 593 times more Sodium than Boiled All Types Kidney Beans.
• 1 pound of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kidney Beans has 8.5 times more Omega 3, 1.3 times more Fiber and 2.6 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• While 1 lb of Schar, Gluten-Free, Classic White Rolls contains 1.9 times more Energy, 5.3 times more Fat, 5.7 times more Omega 6, 2.2 times more Carbohydrate and 21.5 times more Sugars than Boiled All Types Kidney Beans.
• 1 pound of Boiled Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3