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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Boiled Red Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.1% 1.96g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	0.89% 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	25% 32.3g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	41.8% 16g	38g per day for Men 19-50 years
Protein	22% 12.3g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	19% 0.23mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	64.4% 35.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.15% 42.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled 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 Boiled 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 Boiled Red Kidney Beans vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 5 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 2.4 times more Vitamin B1, 6.2 times more Vitamin B2, 6.6 times more Vitamin B3 and 46.3 times more Vitamin E than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E

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

• 5 ounces of Boiled Red Kidney Beans have 1.8 times more Iron and 1.5 times more Potassium 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 4.2 times more Calcium, 2.1 times more Magnesium, 3.5 times more Manganese, 1.6 times more Phosphorus, 20.8 times more Selenium, 253.5 times more Sodium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 2.6 times more Energy, 23.2 times more Fat, 19.2 times more Saturated Fat, 10.5 times more Omega 3, 29.4 times more Omega 6, 1.9 times more Carbohydrate, 13.1 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6