Comparing Nutrients in 5 ounces Schar, Gluten-Free, Classic White Rolls VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	11.7% 339kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.76g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	13.4% 9.74g	0.63% 0.45g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	13% 0.17mg	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	46% 184μg	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	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	25.5% 255mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	34% 0.31mg	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	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	26.5% 0.61mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	13% 1.4mg	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 Schar, Gluten-Free, Classic White Rolls vs Boiled Kidney Beans:

• Schar, Gluten-Free, Classic White Rolls have 3.8 times more Vitamin B1, 8.3 times more Vitamin B2 and 6.7 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B6 and 16.3 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

Comparing minerals per 5 ounces for Schar, Gluten-Free, Classic White Rolls vs Boiled Kidney Beans:

• Schar, Gluten-Free, Classic White Rolls have 5.1 times more Calcium, 1.6 times more Iron and 593 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Copper, 3.2 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 5.3 times more Potassium, 2.8 times more Selenium, 1.8 times more Zinc and 1.6 times more Water than Schar, Gluten-Free, Classic White Rolls.

Comparison of macro-nutrients per 5 ounces:

• Schar, Gluten-Free, Classic White Rolls have 1.9 times more Energy, 5.3 times more Fat, 5.7 times more Omega 6, 2.2 times more Carbohydrate and 21.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.5 times more Omega 3, 1.3 times more Fiber and 2.6 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.