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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Udi's, Gluten Free, Classic French Dinner Rolls	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.2% 615kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	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	84% 109g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	26% 19g	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	0.96% 0.69g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	28.3% 16g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Classic French Dinner Rolls	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	NA	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	20% 0.99mg	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	NA	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

	Udi's, Gluten Free, Classic French Dinner Rolls	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	19.3% 1.55mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	35.7% 250mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	94% 1403mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.5% 56g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Udi's, Gluten Free, Classic French Dinner Rolls VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Udi's, Gluten Free, Classic French Dinner Rolls 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 Udi's, Gluten Free, Classic French Dinner Rolls vs Boiled California Red Kidney Beans:

• 7 ounces of Udi's, Gluten Free, Classic French Dinner Rolls have 2.3 times more Vitamin B5 than Boiled California Red Kidney Beans.

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

• 7 ounces of Udi's, Gluten Free, Classic French Dinner Rolls have 1.2 times more Calcium, 2.5 times more Manganese and 176.8 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.5 times more Copper, 3.8 times more Iron and 2.6 times more Potassium than Udi's, Gluten Free, Classic French Dinner Rolls.
• Both Udi's, Gluten Free, Classic French Dinner Rolls 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 Udi's, Gluten Free, Classic French Dinner Rolls have 2.5 times more Energy, 71.1 times more Fat and 2.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.6 times more Fiber than Udi's, Gluten Free, Classic French Dinner Rolls.
• Both Udi's, Gluten Free, Classic French Dinner Rolls and Boiled California Red Kidney Beans offer comparable quantities of Protein per seven ounces.