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

Weight per 500 calories

• Red Kidney Beans: 148g
• Schar, Gluten-Free, Classic White Rolls: 209g

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 - Red Kidney Beans or Schar, Gluten-Free, Classic White Rolls?

Macros Ratio

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

Macro Nutrients

	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	1.62% 1.57g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	70% 91g	81.2% 106g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	28% 10.7g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	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	75% 0.9mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	77.2% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	12.3% 123mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	22.3% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	93% 7.47mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	6.48% 27mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	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	86% 602mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	4.68% 159mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	1.52% 0.84μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	82.7% 1241mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	2.37% 88g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Red Kidney Beans have 7.6 times more Vitamin B6 and 34.9 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 500 kcal of Schar, Gluten-Free, Classic White Rolls contain 1.4 times more Vitamin B1, 3.1 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw 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 Red Kidney Beans vs Schar, Gluten-Free, Classic White Rolls:

• 500 calories of Red Kidney Beans have 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.
• While 500 kcal of Schar, Gluten-Free, Classic White Rolls contain 3.1 times more Calcium and 69.7 times more Sodium than Raw Red Kidney Beans.
• 500 calories of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Magnesium and Potassium
• Both Raw 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 Red Kidney Beans have 12.7 times more Omega 3, 2.1 times more Fiber and 4.8 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• While 500 kcal of Schar, Gluten-Free, Classic White Rolls contain 4.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Schar, Gluten-Free, Classic White Rolls offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 6 in 500 calories.