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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.6% 364kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	5.83% 4.22g	NA	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	3.03% 2.2g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	34.7% 13g	38g per day for Men 19-50 years
Protein	14.3% 8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	11.3% 0.15mg	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	11% 44μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.9% 0.74mg	NA	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

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	45.5% 0.41mg	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	15.8% 1.26mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	19.6% 0.45mg	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	26% 181mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	6.88% 234mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.7% 63.2g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.9 times more Vitamin B1 and 1.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.4 times more Vitamin B9 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

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

• 5 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.1 times more Manganese, 7.7 times more Selenium and 136 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.6 times more Calcium, 2.6 times more Copper, 3.3 times more Iron and 2.5 times more Potassium than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Boiled California Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.1 times more Energy, 91.1 times more Fat and 1.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.2 times more Fiber and 1.6 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.