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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.7% 339kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.76g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	13.4% 9.74g	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	4.03% 2.9g	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.23g	34.7% 13g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	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	4.03% 0.052mg	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	2.83% 11.3μg	26.2% 105μg	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	0% 0mg	1.9% 1.7mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	25.5% 255mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	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	63.3% 5.06mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	10% 71mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	2.56% 95g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 4.8 times more Vitamin B1, 7.7 times more Vitamin B2 and 7.2 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.8 times more Vitamin B6, 9.3 times more Vitamin B9 and more Vitamin C than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.7 times more Calcium and 148.3 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Copper, 3.7 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 5.5 times more Potassium, 3 times more Selenium, 1.5 times more Zinc and 1.6 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Boiled California Red Kidney Beans have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.9 times more Energy, 29.4 times more Fat, 30.6 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Omega 3, 1.8 times more Fiber and 2.7 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.