Comparing Nutrients in 5 ounces California Red Kidney Beans VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	California Red Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	16% 468kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	6.1% 1.96g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	93% 35.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	13% 1.97mg	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	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	27.6% 276mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	64.4% 35.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.15% 42.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 5 ounces of California Red Kidney Beans have 1.4 times more Vitamin B1 than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 5 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 1.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 5 ounces of California Red Kidney Beans have 1.7 times more Calcium, 4.2 times more Copper, 5.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 5.5 times more Potassium and 1.9 times more Zinc than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 5 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 1.7 times more Manganese, 7.8 times more Selenium and 46.1 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.4 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 5 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 46.4 times more Fat, 38.4 times more Saturated Fat, 21.1 times more Omega 3 and 58.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour offer comparable quantities of Energy per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6