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

Macros Ratio

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

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 466kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	26.2% 4.46g	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	48.3% 62.8g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	1.4% 1.02g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	34.7% 13g	38g per day for Men 19-50 years
Protein	30% 16.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice 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	45% 0.54mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.37mg	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	NA	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	NA	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	13% 1.97mg	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, whole grain, made with tapioca starch and brown rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	29% 2.32mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	47% 330mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	64.4% 35.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.15% 42.4g	2.56% 95g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.9 times more Vitamin B1, 5.8 times more Vitamin B2 and 7 times more Vitamin B3 than Boiled California Red Kidney Beans.

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

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.8 times more Calcium, 2 times more Magnesium, 5.3 times more Manganese, 1.7 times more Phosphorus, 20.8 times more Selenium, 126.8 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Iron, 1.5 times more Potassium and 2.2 times more Water than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Boiled California Red Kidney Beans have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.7 times more Energy, 128.9 times more Fat, 98.6 times more Saturated Fat, 55.4 times more Omega 3, 157.4 times more Omega 6, 2 times more Carbohydrate, 1.2 times more Fiber and 1.3 times more Protein than Boiled California Red Kidney Beans.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.