Comparing Nutrients in 1 pound Rolls, hard (includes kaiser) VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Rolls, hard (includes kaiser)	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	46% 1329kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	8.6% 2.75g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.35g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	79.6% 103g	130g per day for Men 19-50 years
Sugars	11% 8.03g	2% 1.45g	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	27.5% 10.4g	76.4% 29g	38g per day for Men 19-50 years
Protein	80% 45g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Boiled 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	181% 2.17mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	42% 0.54mg	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	108% 431μg	147% 590μg	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	6.05% 5.44mg	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	12.7% 1.9mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	43% 431mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	109% 0.98mg	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	186% 15mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	85% 1.95mg	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	64.8% 454mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	322% 177μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	165% 2468mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	3.8% 141g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, hard (includes kaiser) vs Boiled Kidney Beans:

• Rolls, hard (includes kaiser) have 3 times more Vitamin B1, 5.8 times more Vitamin B2, 7.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 14 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, hard (includes kaiser) vs Boiled Kidney Beans:

• Rolls, hard (includes kaiser) have 2.7 times more Calcium, 1.5 times more Iron, 35.5 times more Selenium and 544 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Potassium and 2.2 times more Water than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Boiled All Types Kidney Beans have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, hard (includes kaiser) have 2.3 times more Energy, 8.6 times more Fat, 8.3 times more Saturated Fat, 15 times more Omega 6, 2.3 times more Carbohydrate and 5.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Omega 3 and 2.8 times more Fiber than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Boiled All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Rolls, hard (includes kaiser) as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.