Comparing Nutrients in 5 ounces Canned Kidney Beans VS Udi's, Gluten Free, Whole Grain Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%

Macro Nutrients

	Canned Kidney Beans	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	4.1% 119kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	6.1% 1.96g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	26.2% 4.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	8.2% 5.95g	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% 0g	1.4% 1.02g	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	% 0g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	41.8% 16g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	NA	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	12.8% 51μg	NA	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	1.9% 1.7mg	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	0.19% 0.028mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	4.8% 48mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	40.8% 0.37mg	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	20.7% 1.66mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	104% 2.4mg	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	18.2% 128mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	64.4% 35.4μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	3% 111g	1.15% 42.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• Udi's, Gluten Free, Whole Grain Dinner Rolls contain 3.3 times more Vitamin B1, 7.1 times more Vitamin B2, 9.2 times more Vitamin B3 and 69.5 times more Vitamin E than Canned All Types Kidney Beans.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• Canned All Types Kidney Beans have 2.6 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While Udi's, Gluten Free, Whole Grain Dinner Rolls contain 3.5 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 3.6 times more Magnesium, 10.1 times more Manganese, 2.6 times more Phosphorus, 27.8 times more Selenium, 1.7 times more Sodium and 2.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Udi's, Gluten Free, Whole Grain Dinner Rolls have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Udi's, Gluten Free, Whole Grain Dinner Rolls contain 3.9 times more Energy, 19.3 times more Fat, 9.8 times more Saturated Fat, 21.6 times more Omega 3, 29.7 times more Omega 6, 3.1 times more Carbohydrate, 2.3 times more Sugars, 2.6 times more Fiber and 2.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Udi's, Gluten Free, Whole Grain Dinner Rolls have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.