Comparing Nutrients in 7 ounces Andrea's, Gluten Free Soft Dinner Roll VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Andrea's, Gluten Free Soft Dinner Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.6% 510kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	35% 45.2g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	0.88% 0.64g	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	4.24% 3.08g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	20% 11.2g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Andrea's, Gluten Free Soft Dinner Roll	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	41.3% 0.5mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	18.3% 0.24mg	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	15.4% 61.5μg	64.5% 258μg	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	2.65% 2.4mg	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	6.88% 1.03mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Andrea's, Gluten Free Soft Dinner Roll	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	47.6% 0.43mg	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	22% 1.77mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	37% 0.85mg	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	36.3% 254mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Andrea's, Gluten Free Soft Dinner Roll vs Boiled Kidney Beans:

• Andrea's, Gluten Free Soft Dinner Roll has 1.6 times more Vitamin B1 and 17.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.2 times more Vitamin B9 than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Andrea's, Gluten Free Soft Dinner Roll vs Boiled Kidney Beans:

• Andrea's, Gluten Free Soft Dinner Roll has 1.6 times more Manganese, 8.4 times more Selenium and 544 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Copper, 2.5 times more Iron, 2.5 times more Potassium, 1.3 times more Zinc and 1.5 times more Water than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Boiled All Types Kidney Beans have similar amounts of Calcium, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Andrea's, Gluten Free Soft Dinner Roll has 2 times more Energy, 16.4 times more Fat, 1.8 times more Carbohydrate and 9.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Fiber and 1.5 times more Protein than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 7 oz.