Comparing Nutrients in 7 ounces Schar, Gluten-Free, Classic White Rolls VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	16.4% 474kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	5.42% 5.26g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.13% 1.2g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	19% 13.6g	5.06% 3.67g	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	5.64% 4.1g	0% 0g	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	% 4.13g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.67g	g per day for Men 19-50 years
Fiber	26.6% 10g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	12% 6.63g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	12.2% 0.16mg	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	3.97% 16μg	11.4% 45.6μg	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	1.76% 1.6mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	35.7% 357mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	32.4% 0.29mg	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	88.6% 7.1mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	25% 0.58mg	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	14% 99mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	78.5% 1177mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Schar, Gluten-Free, Classic White Rolls VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Schar, Gluten-Free, Classic White Rolls versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Schar, Gluten-Free, Classic White Rolls vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Schar, Gluten-Free, Classic White Rolls have 5.8 times more Vitamin B1, 7.2 times more Vitamin B2 and 7.8 times more Vitamin B3 than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

Comparing minerals per 7 ounces for Schar, Gluten-Free, Classic White Rolls vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Schar, Gluten-Free, Classic White Rolls have 6.2 times more Calcium, 2.9 times more Iron and 2.3 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Copper, 2.3 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium, 2.8 times more Selenium and 1.9 times more Water than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Canned Red Kidney Beans with Liquids contain similar levels of Zinc per seven ounces.
• 7 ounces of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Schar, Gluten-Free, Classic White Rolls have 3 times more Energy, 7.4 times more Fat, 7.4 times more Omega 6, 3.4 times more Carbohydrate, 3.7 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.6 times more Omega 3 and 1.6 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6