Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Boiled Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	8.7% 252kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	8.56% 2.74g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	220% 3.5g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	36.7% 6.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	67.6% 88g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	11.5% 8.33g	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	NA	1.97% 1.43g	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	NA	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	47% 7.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	NA	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	64.5% 258μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	57% 0.51mg	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	55% 4.4mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	146% 3.35mg	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	39% 274mg	66% 462mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	16% 542mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	90% 49.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	67% 1006mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.6% 59.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 2.4 times more Vitamin B1, 6.2 times more Vitamin B2, 6.6 times more Vitamin B3 and 46.3 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Boiled All Types Kidney Beans have 1.4 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.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 3.4 times more Calcium, 2.3 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 22.7 times more Selenium, 507 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 2.6 times more Energy, 23.2 times more Fat, 18.9 times more Saturated Fat, 10.4 times more Omega 3, 29.1 times more Omega 6, 1.9 times more Carbohydrate, 13.1 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have insufficient amounts of Glucose and Sucrose in 7 oz.