Comparing Nutrients in 300 calories Schar, Gluten-Free, Classic White Rolls VS Boiled California Red Kidney Beans

Weight per 300 calories

• Schar, Gluten-Free, Classic White Rolls: 126g
• Boiled California Red Kidney Beans: 242g

Schar, Gluten-Free, Classic White Rolls have 1.9 times more energy per 100g than Boiled California Red Kidney Beans. It has above average energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Schar, Gluten-Free, Classic White Rolls or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.43% 3.33g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.57% 0.025g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.4g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	12% 8.62g	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	3.57% 2.6g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17% 6.4g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Boiled 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	64.3% 0.77mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.57% 0.046mg	19.4% 0.25mg	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	2.5% 10μg	44.8% 179μg	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	3.23% 2.9mg	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	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

	Schar, Gluten-Free, Classic White Rolls	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.6% 226mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	77.7% 0.7mg	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	56% 4.5mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	33.5% 0.77mg	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	8.97% 62.8mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	49.6% 744mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	4.38% 162g	3700g per day for Men 19-50 years

Schar, Gluten-Free, Classic White Rolls VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Schar, Gluten-Free, Classic White Rolls or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Schar, Gluten-Free, Classic White Rolls vs Boiled California Red Kidney Beans:

• 300 calories of Schar, Gluten-Free, Classic White Rolls have 2.5 times more Vitamin B1, 4 times more Vitamin B2 and 3.7 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 5.4 times more Vitamin B6 and 17.8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• 300 calories of Schar, Gluten-Free, Classic White Rolls have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for Schar, Gluten-Free, Classic White Rolls vs Boiled California Red Kidney Beans:

• 300 calories of Schar, Gluten-Free, Classic White Rolls have 1.4 times more Calcium and 76.9 times more Sodium than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 5.8 times more Copper, 1.6 times more Iron, 7.1 times more Magnesium, 3 times more Manganese, 5.3 times more Phosphorus, 10.6 times more Potassium and 3 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• 300 calories of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Magnesium and Potassium
• Both Schar, Gluten-Free, Classic White Rolls as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled California Red Kidney Beans contain 3.5 times more Fiber and 5.3 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Schar, Gluten-Free, Classic White Rolls as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.