Comparing Nutrients in 1 pound Udi's, Gluten Free, Whole Grain Dinner Rolls VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	California Red Kidney Beans	Recommended Dietary Allowance
Energy	51.5% 1492kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	502% 8.04g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	209% 271g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	4.5% 3.27g	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	% 2.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	134% 51g	297% 113g	38g per day for Men 19-50 years
Protein	96% 53.5g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.72mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	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	NA	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	NA	447% 1787μg	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	22.7% 20.4mg	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	42% 6.3mg	NA	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

	Udi's, Gluten Free, Whole Grain Dinner Rolls	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	53.5% 535mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	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	93% 7.44mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	333% 7.67mg	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	151% 1057mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	206% 113μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	153% 2300mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	3.67% 136g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Udi's, Gluten Free, Whole Grain Dinner Rolls vs California Red Kidney Beans:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1 than Udi's, Gluten Free, Whole Grain Dinner Rolls.

Comparing minerals per 1 pound for Udi's, Gluten Free, Whole Grain Dinner Rolls vs California Red Kidney Beans:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.7 times more Manganese, 7.8 times more Selenium and 46.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium, 4.2 times more Copper, 5.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 5.5 times more Potassium and 1.9 times more Zinc than Udi's, Gluten Free, Whole Grain Dinner Rolls.

Comparison of macro-nutrients per 1 pound:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 46.4 times more Fat, 38.4 times more Saturated Fat, 21.1 times more Omega 3 and 58.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.