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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	4.24% 123kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.73% 2.65g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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	17% 22g	39% 50.5g	130g per day for Men 19-50 years
Sugars	NA	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	24.5% 9.3g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	17% 9.5g	5.96% 3.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	7.9% 0.095mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	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	18.5% 74μg	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	1.33% 1.2mg	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	NA	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

	Boiled Royal Red Kidney Beans	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	4.4% 44mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	10.7% 0.096mg	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	34.6% 2.77mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	20.3% 142mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	39.5% 593mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.14% 42g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Boiled Royal 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 Boiled Royal Red Kidney Beans vs Schar, Gluten-Free, Classic White Rolls:

• 100 grams of Boiled Royal Red Kidney Beans have 2.8 times more Vitamin B6 and 9.3 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 100 g of Schar, Gluten-Free, Classic White Rolls contain 6.5 times more Vitamin B1, 7.2 times more Vitamin B2 and 7 times more Vitamin B3 than Boiled Royal Red Kidney Beans.

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

• 100 grams of Boiled Royal Red Kidney Beans have 2.7 times more Copper, 3.2 times more Magnesium, 1.2 times more Manganese, 2.8 times more Phosphorus, 5 times more Potassium, 3 times more Selenium and 1.6 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• While 100 g of Schar, Gluten-Free, Classic White Rolls contain 4.1 times more Calcium, 1.3 times more Iron and 118.6 times more Sodium than Boiled Royal 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 Boiled Royal Red Kidney Beans have 2.9 times more Omega 3, 1.8 times more Fiber and 2.8 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• While 100 g of Schar, Gluten-Free, Classic White Rolls contain 1.9 times more Energy, 15.6 times more Fat, 17 times more Omega 6 and 2.3 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• 100 grams of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3