Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Boiled California Red Kidney Beans	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	8.5% 246kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	61.4% 80g	130g per day for Men 19-50 years
Sugars	NA	8.16% 5.9g	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	4.24% 3.08g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	15% 5.75g	38g per day for Men 19-50 years
Protein	32.4% 18g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	21.4% 0.28mg	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	36.7% 147μg	15.4% 61.5μg	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	NA	6.88% 1.03mg	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

	Boiled California Red Kidney Beans	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	13% 131mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	24.5% 0.22mg	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	74% 5.9mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	58% 1.33mg	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% 272mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled California Red Kidney Beans have 2.4 times more Vitamin B9 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.9 times more Vitamin B1 and 1.3 times more Vitamin B6 than Boiled California Red Kidney Beans.

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

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Calcium, 2.6 times more Copper, 3.3 times more Iron and 2.5 times more Potassium than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.1 times more Manganese, 7.7 times more Selenium and 136 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.2 times more Fiber and 1.6 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.1 times more Energy, 91.1 times more Fat and 1.8 times more Carbohydrate than Boiled California Red Kidney Beans.