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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Canned Kidney Beans	Recommended Dietary Allowance
Energy	22.5% 653kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.56% 2.74g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	220% 3.5g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.25g	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	67.6% 88g	22% 28.8g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	1.97% 1.43g	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	% 1.03g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.67g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	42% 23.4g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain 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	63% 0.75mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.52mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	18.4% 2.76mg	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, Whole Grain Dinner Rolls	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	23.4% 234mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	40.7% 3.25mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	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	66% 462mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	90% 49.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	67% 1006mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	4.2% 155g	3700g per day for Men 19-50 years

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

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 3.3 times more Vitamin B1, 7.1 times more Vitamin B2, 9.2 times more Vitamin B3 and 69.5 times more Vitamin E than Canned All Types Kidney Beans.

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

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 3.5 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 3.6 times more Magnesium, 10.1 times more Manganese, 2.6 times more Phosphorus, 27.8 times more Selenium, 1.7 times more Sodium and 2.9 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Canned All Types Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 3.9 times more Energy, 19.3 times more Fat, 9.8 times more Saturated Fat, 21.6 times more Omega 3, 29.7 times more Omega 6, 3.1 times more Carbohydrate, 2.3 times more Sugars, 2.6 times more Fiber and 2.3 times more Protein than Canned All Types Kidney Beans.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.