Comparing Nutrients in 7 ounces Udi's, Gluten Free, Classic French Dinner Rolls VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Udi's, Gluten Free, Classic French Dinner Rolls	Canned Kidney Beans	Recommended Dietary Allowance
Energy	21.2% 615kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	22% 28.8g	130g per day for Men 19-50 years
Sugars	26% 19g	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	0.96% 0.69g	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	% 0.95g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.67g	g per day for Men 19-50 years
Fiber	19% 7.14g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	28.3% 16g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Classic French Dinner Rolls	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.3% 0.15mg	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	18% 71.4μg	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	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

	Udi's, Gluten Free, Classic French Dinner Rolls	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	29.8% 0.27mg	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	19.3% 1.55mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	14.5% 0.33mg	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	35.7% 250mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	94% 1403mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.5% 56g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Udi's, Gluten Free, Classic French Dinner Rolls vs Canned Kidney Beans:

• Udi's, Gluten Free, Classic French Dinner Rolls have 3.6 times more Vitamin B5 than Canned All Types Kidney Beans.

Comparing minerals per 7 ounces for Udi's, Gluten Free, Classic French Dinner Rolls vs Canned Kidney Beans:

• Udi's, Gluten Free, Classic French Dinner Rolls have 2.4 times more Calcium, 1.6 times more Magnesium, 4.8 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Sodium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Copper, 1.5 times more Iron, 1.5 times more Potassium and 2.8 times more Water than Udi's, Gluten Free, Classic French Dinner Rolls.

Comparison of macro-nutrients per 7 ounces:

• Udi's, Gluten Free, Classic French Dinner Rolls have 3.7 times more Energy, 10.7 times more Fat, 3.8 times more Carbohydrate, 5.2 times more Sugars and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Udi's, Gluten Free, Classic French Dinner Rolls and Canned All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Udi's, Gluten Free, Classic French Dinner Rolls as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.