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

Weight per 300 calories

• Schar, Gluten-Free, Classic White Rolls: 126g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 1.4 times more energy per unit of mass than Schar, Gluten-Free, Classic White Rolls, which is high in comparison to other foods. Schar, Gluten-Free, Classic White Rolls having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	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	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.57% 0.025g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	1.2% 0.2g	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	42% 54.6g	130g per day for Men 19-50 years
Sugars	12% 8.62g	2.58% 1.87g	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.57% 0.046mg	27% 0.35mg	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	87.7% 351μg	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	4.45% 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	NA	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.6% 226mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	43% 0.99mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	49.6% 744mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.28% 10.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Schar, Gluten-Free, Classic White Rolls have 1.4 times more Vitamin B1, 3.1 times more Vitamin B2 and 2.6 times more Vitamin B3 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 7.6 times more Vitamin B6 and 34.9 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 Red Kidney Beans:

• 300 calories of Schar, Gluten-Free, Classic White Rolls have 3.1 times more Calcium and 69.7 times more Sodium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 5.2 times more Copper, 1.3 times more Iron, 7.5 times more Magnesium, 3.8 times more Manganese, 5.8 times more Phosphorus, 12.7 times more Potassium and 3.5 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 Raw Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Schar, Gluten-Free, Classic White Rolls have 4.6 times more Sugars than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 12.7 times more Omega 3, 2.1 times more Fiber and 4.8 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3
• Both Schar, Gluten-Free, Classic White Rolls as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.