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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Udi's, Gluten Free, Classic French Dinner Rolls	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	21.2% 615kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	89% 116g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	28.3% 16g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Classic French Dinner Rolls	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	NA	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60.4% 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	NA	195% 780μg	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	9.92% 8.93mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	220% 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	19.3% 1.55mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	96% 2.2mg	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	35.7% 250mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	94% 1403mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Udi's, Gluten Free, Classic French Dinner Rolls VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 1.6 times more Vitamin B5 than Udi's, Gluten Free, Classic French Dinner Rolls.

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

• 7 ounces of Udi's, Gluten Free, Classic French Dinner Rolls have 54.4 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.6 times more Calcium, 12 times more Copper, 11.2 times more Iron, 3.1 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 8.4 times more Potassium and 3.8 times more Zinc than Udi's, Gluten Free, Classic French Dinner Rolls.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Udi's, Gluten Free, Classic French Dinner Rolls have 14.2 times more Fat than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 6.9 times more Fiber and 3.2 times more Protein than Udi's, Gluten Free, Classic French Dinner Rolls.
• Both Udi's, Gluten Free, Classic French Dinner Rolls and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.