Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Boiled California Red Kidney Beans	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	6.06% 176kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	NA	3.46% 2.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.7% 13g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	23% 13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	56.5% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	3.8% 0.05mg	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	26.2% 105μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	9.36% 94mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	25.7% 0.23mg	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	53% 4.22mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	28.3% 0.65mg	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	27.7% 194mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Rolls, hard (includes kaiser) per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Rolls, hard (includes kaiser) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Rolls, hard (includes kaiser):

• 5 ounces of Boiled California Red Kidney Beans have 3 times more Vitamin B6 than Rolls, hard (includes kaiser).
• While 5 oz of Rolls, hard (includes kaiser) contain 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 7.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Rolls, hard (includes kaiser):

• 5 ounces of Boiled California Red Kidney Beans have 1.8 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 3.9 times more Potassium than Rolls, hard (includes kaiser).
• While 5 oz of Rolls, hard (includes kaiser) contain 1.4 times more Calcium, 1.4 times more Manganese, 32.6 times more Selenium and 136 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, hard (includes kaiser) contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 4 times more Fiber than Rolls, hard (includes kaiser).
• While 5 oz of Rolls, hard (includes kaiser) contain 2.4 times more Energy, 47.8 times more Fat, 3 times more Omega 3, 81.1 times more Omega 6 and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, hard (includes kaiser) offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6