Comparing Nutrients in 500 calories California Red Kidney Beans VS Schar, Gluten-Free, Classic White Rolls

Weight per 500 calories

• California Red Kidney Beans: 152g
• Schar, Gluten-Free, Classic White Rolls: 209g

California Red Kidney Beans have 1.4 times more energy per 100g than Schar, Gluten-Free, Classic White Rolls. It has high energy density when compared to other foods. Schar, Gluten-Free, Classic White Rolls having above average energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Schar, Gluten-Free, Classic White Rolls?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	7.5% 1.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	81.2% 106g	130g per day for Men 19-50 years
Sugars	NA	20% 14.4g	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	NA	5.94% 4.3g	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	NA	% 4.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.7g	28% 10.7g	38g per day for Men 19-50 years
Protein	66% 37g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	77.2% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	5.95% 0.077mg	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	149% 597μg	4.2% 16.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	California Red Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	29.5% 295mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	22.3% 0.2mg	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	177% 14mg	93% 7.47mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	6.48% 27mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	19% 0.43mg	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	87.7% 614mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	4.68% 159mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	1.52% 0.84μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	82.7% 1241mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	0.48% 18g	2.37% 88g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Schar, Gluten-Free, Classic White Rolls Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Schar, Gluten-Free, Classic White Rolls?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Schar, Gluten-Free, Classic White Rolls:

• 500 calories of California Red Kidney Beans have 7.8 times more Vitamin B6 and 35.7 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 500 kcal of Schar, Gluten-Free, Classic White Rolls contain 1.6 times more Vitamin B1, 3 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• 500 calories of Schar, Gluten-Free, Classic White Rolls have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 500 calories for California Red Kidney Beans vs Schar, Gluten-Free, Classic White Rolls:

• 500 calories of California Red Kidney Beans have 8.3 times more Copper, 1.9 times more Iron, 8.9 times more Magnesium, 3.5 times more Manganese, 5.9 times more Phosphorus, 14.2 times more Potassium and 3.3 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• While 500 kcal of Schar, Gluten-Free, Classic White Rolls contain 1.3 times more Calcium and 74.4 times more Sodium than Raw California Red Kidney Beans.
• 500 calories of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Magnesium and Potassium
• Both Raw California Red Kidney Beans as well as Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 3.5 times more Fiber and 5.3 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both California Red Kidney Beans and Schar, Gluten-Free, Classic White Rolls offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.