Comparing Nutrients in 300 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour VS Boiled Red Kidney Beans

Weight per 300 calories

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour: 91g
• Boiled Red Kidney Beans: 236g

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.6 times more energy per 100g than Boiled Red Kidney Beans. It has high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.94% 1.26g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	41.4% 54g	130g per day for Men 19-50 years
Sugars	5.3% 3.83g	1.04% 0.76g	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	0.91% 0.66g	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	% 0.47g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	27% 10.2g	46% 17.5g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Boiled 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	29% 0.35mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	8.45% 1.27mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.8% 108mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	63.5% 0.57mg	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	18.7% 1.5mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	21% 87.5mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	49% 1.13mg	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	30.4% 212mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	7.32% 249mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	41.4% 22.8μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	4.27% 158g	3700g per day for Men 19-50 years

Rolls, Gluten-free, Whole Grain, Made With Tapioca Starch And Brown Rice Flour VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour or Boiled Red Kidney Beans?

Lets compare vitamin content per 300 calories of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Boiled Red Kidney Beans:

• 300 calories of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.4 times more Vitamin B2, 2.5 times more Vitamin B3 and 17.9 times more Vitamin E than Boiled Red Kidney Beans.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 300 calories for Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Boiled Red Kidney Beans:

• 300 calories of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.6 times more Calcium, 1.4 times more Manganese, 8 times more Selenium and 97.9 times more Sodium than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 2.4 times more Copper, 4.6 times more Iron, 1.6 times more Phosphorus, 3.8 times more Potassium and 2.1 times more Zinc than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Boiled Red Kidney Beans contain similar levels of Magnesium per 300 calories.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 9 times more Fat, 4.1 times more Omega 3 and 11.4 times more Omega 6 than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Boiled Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6