Comparing Nutrients in 1 pound Udi's, Gluten Free, Classic French Dinner Rolls VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Udi's, Gluten Free, Classic French Dinner Rolls	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	48.5% 1406kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	79.6% 103g	130g per day for Men 19-50 years
Sugars	59.6% 43.2g	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	2.2% 1.6g	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	% 2.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Classic French Dinner Rolls	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Classic French Dinner Rolls	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	37% 372mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	44.2% 3.54mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	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	81.6% 572mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	214% 3207mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	3.47% 128g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Udi's, Gluten Free, Classic French Dinner Rolls vs Boiled Kidney Beans:

• Udi's, Gluten Free, Classic French Dinner Rolls have 2.3 times more Vitamin B5 than Boiled All Types Kidney Beans.

Comparing minerals per 1 pound for Udi's, Gluten Free, Classic French Dinner Rolls vs Boiled Kidney Beans:

• Udi's, Gluten Free, Classic French Dinner Rolls have 2.3 times more Calcium, 1.9 times more Manganese and 707 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Copper, 2.8 times more Iron, 2.5 times more Potassium, 1.4 times more Zinc and 2.4 times more Water than Udi's, Gluten Free, Classic French Dinner Rolls.
• Both Udi's, Gluten Free, Classic French Dinner Rolls and Boiled All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Udi's, Gluten Free, Classic French Dinner Rolls have 2.4 times more Energy, 12.8 times more Fat, 2.4 times more Carbohydrate and 29.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Fiber than Udi's, Gluten Free, Classic French Dinner Rolls.
• Both Udi's, Gluten Free, Classic French Dinner Rolls and Boiled All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Udi's, Gluten Free, Classic French Dinner Rolls as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.