Comparing Nutrients in 100 grams Red Kidney Beans VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Red Kidney Beans	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	11.6% 337kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	6.06% 0.097g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	9.54% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	40.5% 52.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	2.44% 1.77g	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	40% 15g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2.7% 0.035mg	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	23.8% 95μg	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	1.4% 0.21mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	8.3% 83mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	20% 0.46mg	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% 406mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Rolls, hard (includes kaiser) per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Rolls, hard (includes kaiser) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Rolls, hard (includes kaiser):

• 100 grams of Red Kidney Beans have 1.3 times more Vitamin B1, 1.9 times more Vitamin B5, 11.3 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Rolls, hard (includes kaiser).
• While 100 g of Rolls, hard (includes kaiser) contain 1.6 times more Vitamin B2, 2 times more Vitamin B3 and 2 times more Vitamin E than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Rolls, hard (includes kaiser):

• 100 grams of Red Kidney Beans have 4.3 times more Copper, 2 times more Iron, 5.1 times more Magnesium, 2.4 times more Manganese, 4.1 times more Phosphorus, 12.6 times more Potassium and 3 times more Zinc than Rolls, hard (includes kaiser).
• While 100 g of Rolls, hard (includes kaiser) contain 12.2 times more Selenium and 45.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hard (includes kaiser) contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 3.7 times more Omega 3, 6.6 times more Fiber and 2.3 times more Protein than Rolls, hard (includes kaiser).
• While 100 g of Rolls, hard (includes kaiser) contain 4.1 times more Fat and 7.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hard (includes kaiser) offer comparable quantities of Energy, Carbohydrate and Sugars per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6