Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	5.54% 161kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	19% 3.2g	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	80.4% 105g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	4.84% 3.5g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	12% 4.56g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Rolls, hard (includes kaiser)	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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.34% 0.069mg	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	47% 189μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	36% 0.32mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	39.7% 0.91mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Rolls, hard (includes kaiser) per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Rolls, hard (includes kaiser) 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, hard (includes kaiser):

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.3 times more Vitamin B6 and 6.8 times more Vitamin K than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 4.5 times more Vitamin B1, 5 times more Vitamin B2, 8.6 times more Vitamin B3, 3.2 times more Vitamin B5, 4.1 times more Vitamin B9 and 21 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 7 ounces of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Rolls, hard (includes kaiser):

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.4 times more Potassium and 2.5 times more Water than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 3.3 times more Calcium, 2.6 times more Iron, 1.6 times more Manganese, 35.5 times more Selenium, 2.1 times more Sodium and 1.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Rolls, hard (includes kaiser) contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Fiber than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 3.6 times more Energy, 11.9 times more Fat, 1.9 times more Omega 3, 19.5 times more Omega 6, 3.6 times more Carbohydrate and 1.9 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Rolls, hard (includes kaiser) offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6