Comparing Nutrients in 100 grams California Red Kidney Beans VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	California Red Kidney Beans	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	11.4% 330kcal	9.86% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	3.86% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	41% 53g	130g per day for Men 19-50 years
Sugars	NA	1.6% 1.17g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.5% 25g	13% 4.9g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	4.77% 0.062mg	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	99% 394μg	24.8% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	19.5% 195mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	22.3% 0.2mg	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	117% 9.35mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	30.5% 0.7mg	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	58% 405mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	50.5% 28μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Rolls, dinner, rye per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Rolls, dinner, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Rolls, dinner, rye:

• 100 grams of California Red Kidney Beans have 1.4 times more Vitamin B1, 2 times more Vitamin B5, 6.4 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Rolls, dinner, rye.
• While 100 g of Rolls, dinner, rye contain 1.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rolls, dinner, rye provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Rolls, dinner, rye have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Rolls, dinner, rye have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Rolls, dinner, rye:

• 100 grams of California Red Kidney Beans have 6.5 times more Calcium, 5.5 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 8.3 times more Potassium and 2.6 times more Zinc than Rolls, dinner, rye.
• While 100 g of Rolls, dinner, rye contain 8.7 times more Selenium and 59.1 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 1.6 times more Omega 3, 5.1 times more Fiber and 2.4 times more Protein than Rolls, dinner, rye.
• While 100 g of Rolls, dinner, rye contain 13.6 times more Fat and 12.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rolls, dinner, rye offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6