Comparing Nutrients in 7 ounces Rolls, dinner, rye VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, rye	14%	11%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, dinner, rye	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.6% 568kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	91% 119g	130g per day for Men 19-50 years
Sugars	3.2% 2.32g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	130% 49.4g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, rye	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	60.6% 0.79mg	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	49% 196μg	195% 782μg	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	0% 0mg	9.92% 8.93mg	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	4.5% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, rye	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	243% 2.2mg	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	67% 5.36mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	86.3% 2mg	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	45% 316mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	86% 1290mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, rye VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, dinner, rye versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rolls, dinner, rye vs California Red Kidney Beans:

• 7 ounces of Rolls, dinner, rye have 1.2 times more Vitamin B2 and 1.9 times more Vitamin B3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 2 times more Vitamin B5, 6.4 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Rolls, dinner, rye.
• 7 ounces of Rolls, dinner, rye have insufficient amounts of Vitamin C
• Both Rolls, dinner, rye as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rolls, dinner, rye vs California Red Kidney Beans:

• 7 ounces of Rolls, dinner, rye have 8.7 times more Selenium and 59.1 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 6.5 times more Calcium, 5.5 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 8.3 times more Potassium and 2.6 times more Zinc than Rolls, dinner, rye.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, dinner, rye have 13.6 times more Fat and 12.1 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.6 times more Omega 3, 5.1 times more Fiber and 2.4 times more Protein than Rolls, dinner, rye.
• Both Rolls, dinner, rye and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6