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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, hard (includes kaiser)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 581kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	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	80.4% 105g	91% 119g	130g per day for Men 19-50 years
Sugars	4.84% 3.5g	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	12% 4.56g	130% 49.4g	38g per day for Men 19-50 years
Protein	35% 19.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	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	79% 0.95mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	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	47% 189μg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 189mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	81.4% 6.5mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	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	28.3% 198mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.63% 23.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Rolls, hard (includes kaiser) 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, hard (includes kaiser) vs California Red Kidney Beans:

• 7 ounces of Rolls, hard (includes kaiser) have 1.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.9 times more Vitamin B5, 11.3 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and California Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin C
• Both Rolls, hard (includes kaiser) 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, hard (includes kaiser) vs California Red Kidney Beans:

• 7 ounces of Rolls, hard (includes kaiser) have 12.2 times more Selenium and 49.5 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.1 times more Calcium, 6.7 times more Copper, 2.9 times more Iron, 5.9 times more Magnesium, 2.2 times more Manganese, 4.1 times more Phosphorus, 13.8 times more Potassium and 2.7 times more Zinc than Rolls, hard (includes kaiser).

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hard (includes kaiser) have 17.2 times more Fat and 30 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 10.8 times more Fiber and 2.5 times more Protein than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and California Red Kidney Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6