Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Royal Red Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	51.5% 1492kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	502% 8.04g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	155% 201g	130g per day for Men 19-50 years
Sugars	NA	26.3% 19g	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	4.5% 3.27g	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	% 2.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	134% 51g	38g per day for Men 19-50 years
Protein	205% 115g	96% 53.5g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	NA	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	446% 1783μg	NA	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	22.7% 20.4mg	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	NA	42% 6.3mg	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

	Royal Red Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	59.4% 594mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	131% 1.17mg	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	493% 39.5mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	333% 7.67mg	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	263% 1842mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	206% 113μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	153% 2300mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	55.7% 6.12mg	11mg per day for Men 19-50 years
Water	1.46% 54g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 1 lb of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contains 1.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour provide similar amounts of Vitamin B1 per one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 1 pound of Royal Red Kidney Beans has 3.9 times more Copper, 5.3 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 4.9 times more Potassium and 2 times more Zinc than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 1 lb of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contains 1.5 times more Manganese, 7.8 times more Selenium and 39 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 1.3 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 1 lb of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contains 25.8 times more Fat, 21.2 times more Saturated Fat, 11.7 times more Omega 3 and 32.5 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour offer comparable quantities of Energy per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6