Comparing Nutrients in 100 grams Red Kidney Beans VS Schar, Gluten-Free, Classic White Rolls

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Red Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	11.6% 337kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	2.73% 2.65g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	39% 50.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	9.48% 6.87g	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	2.84% 2.06g	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	% 2.08g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40% 15g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	5.96% 3.34g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2.85% 0.037mg	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	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	8.3% 83mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	10.7% 0.096mg	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	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	9% 0.21mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	39.5% 593mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Schar, Gluten-Free, Classic White Rolls per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Schar, Gluten-Free, Classic White Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Schar, Gluten-Free, Classic White Rolls:

• 100 grams of Red Kidney Beans have 10.7 times more Vitamin B6 and 49.3 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 100 g of Schar, Gluten-Free, Classic White Rolls contain 2.2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Schar, Gluten-Free, Classic White Rolls provide similar amounts of Vitamin B1 per 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Schar, Gluten-Free, Classic White Rolls:

• 100 grams of Red Kidney Beans have 7.3 times more Copper, 1.9 times more Iron, 10.6 times more Magnesium, 5.4 times more Manganese, 8.1 times more Phosphorus, 17.9 times more Potassium, 8 times more Selenium and 5 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• While 100 g of Schar, Gluten-Free, Classic White Rolls contain 2.2 times more Calcium and 49.4 times more Sodium than Raw Red Kidney Beans.
• 100 grams of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 1.4 times more Energy, 17.9 times more Omega 3, 1.2 times more Carbohydrate, 3 times more Fiber and 6.7 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• While 100 g of Schar, Gluten-Free, Classic White Rolls contain 2.5 times more Fat, 2.7 times more Omega 6 and 3.3 times more Sugars than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3