Comparing Nutrients in 100 grams Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.86% 257kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	8.45% 8.2g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	NA	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.2g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	2.14% 1.55g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.63% 2.9g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	10% 5.65g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Boiled 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	21% 0.25mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	8% 0.1mg	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	7.75% 31μg	18.5% 74μg	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	1.33% 1.2mg	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	3.47% 0.52mg	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

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	32% 0.29mg	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	11% 0.89mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	14% 0.32mg	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	18.3% 128mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	4.85% 165mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	36.3% 544mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour VS Boiled California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour versus 100 g of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Boiled California Red Kidney Beans:

• 100 grams of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.9 times more Vitamin B1 and 1.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 2.4 times more Vitamin B9 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparing minerals per 100 grams for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Boiled California Red Kidney Beans:

• 100 grams of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.1 times more Manganese, 7.7 times more Selenium and 136 times more Sodium than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 1.6 times more Calcium, 2.6 times more Copper, 3.3 times more Iron and 2.5 times more Potassium than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Boiled California Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.1 times more Energy, 91.1 times more Fat and 1.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 3.2 times more Fiber and 1.6 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.