Comparing Nutrients in 7 ounces Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	22.5% 653kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	8.56% 2.74g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	220% 3.5g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.25g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	1.97% 1.43g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	42% 23.4g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Boiled Royal 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	63% 0.75mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.52mg	6.85% 1.1mg	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	NA	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	NA	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	18.4% 2.76mg	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, whole grain, made with tapioca starch and brown rice flour	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.4% 234mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	57.8% 0.52mg	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	40.7% 3.25mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	22% 0.51mg	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	66% 462mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	90% 49.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	67% 1006mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour versus 7 oz of Boiled Royal 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, whole grain, made with tapioca starch and brown rice flour vs Boiled Royal Red Kidney Beans:

• 7 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 4 times more Vitamin B1, 5.4 times more Vitamin B2 and 6.9 times more Vitamin B3 than Boiled Royal Red Kidney Beans.

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

• 7 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.7 times more Calcium, 2.3 times more Magnesium, 6.6 times more Manganese, 1.6 times more Phosphorus, 20.8 times more Selenium, 101.4 times more Sodium and 1.5 times more Zinc than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.7 times more Iron and 1.4 times more Potassium than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Boiled Royal Red Kidney Beans contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.7 times more Energy, 68.2 times more Fat, 57.5 times more Saturated Fat, 31.1 times more Omega 3, 87.4 times more Omega 6, 2 times more Carbohydrate, 1.2 times more Fiber and 1.2 times more Protein than Boiled Royal Red Kidney Beans.
• 7 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6