Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	5.54% 161kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	7.13% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	77% 100g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	19% 13.6g	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	0% 0g	5.64% 4.1g	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	% 0g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	26.6% 10g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.65% 0.073mg	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	11.4% 45.6μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	21% 0.19mg	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	31% 2.5mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	18% 0.41mg	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	30% 210mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	78.5% 1177mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.2% 155g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 41 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 5.8 times more Vitamin B1, 7.2 times more Vitamin B2 and 7.8 times more Vitamin B3 than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Copper, 2.3 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium, 2.8 times more Selenium and 1.9 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 6.2 times more Calcium, 2.9 times more Iron and 2.3 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Zinc per seven ounces.
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Omega 3 and 1.6 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 3 times more Energy, 7.4 times more Fat, 7.4 times more Omega 6, 3.4 times more Carbohydrate, 3.7 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3