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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.5% 653kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	8.56% 2.74g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	220% 3.5g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.25g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	91% 119g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	1.97% 1.43g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	42% 23.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	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	63% 0.75mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.52mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60.6% 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% 782μg	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	18.4% 2.76mg	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, Whole Grain Dinner Rolls	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.4% 234mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	243% 2.2mg	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	40.7% 3.25mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	86.3% 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	66% 462mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	90% 49.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	67% 1006mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	0.63% 23.3g	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 California Red Kidney Beans:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1 than Udi's, Gluten Free, Whole Grain Dinner Rolls.

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

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.7 times more Manganese, 7.8 times more Selenium and 46.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium, 4.2 times more Copper, 5.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 5.5 times more Potassium and 1.9 times more Zinc than Udi's, Gluten Free, Whole Grain Dinner Rolls.

Comparison of macro-nutrients per 7 ounces:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 46.4 times more Fat, 38.4 times more Saturated Fat, 21.1 times more Omega 3 and 58.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 7 oz.