Comparing Nutrients in 1 pound Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	California Red Kidney Beans	Recommended Dietary Allowance
Energy	37.4% 1084kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	209% 271g	130g per day for Men 19-50 years
Sugars	43% 31g	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	13% 9.34g	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	% 9.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	61% 23g	297% 113g	38g per day for Men 19-50 years
Protein	27% 15g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	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	232% 2.8mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.18mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	139% 1.8mg	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	9.07% 36.3μg	447% 1787μg	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	22.7% 20.4mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	81.6% 816mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	554% 5mg	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	202% 16mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	197% 4.54mg	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	32.4% 227mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	179% 2690mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	5.15% 191g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs California Red Kidney Beans:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch 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, 49.3 times more Vitamin B9 and more Vitamin C than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs California Red Kidney Beans:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch 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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw California Red Kidney Beans have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch 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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.