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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	16% 0.21mg	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	15.4% 61.5μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	NA	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

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	63.7% 0.57mg	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	22% 1.77mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	27.4% 0.63mg	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	36.3% 254mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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