Comparing Nutrients in 100 grams Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

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

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	30.5% 0.4mg	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	2% 8μg	99% 394μg	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	0% 0mg	5% 4.5mg	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	1.2% 0.18mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	44.6% 3.57mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	9% 0.21mg	48.3% 1.1mg	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	7.14% 50mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	39.5% 593mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	1.14% 42g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch versus 100 g of 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 rice flour, rice starch, and corn starch vs Red Kidney Beans:

• 100 grams of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 10.7 times more Vitamin B6, 49.3 times more Vitamin B9, more Vitamin C and 56 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Red Kidney Beans provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin C and Vitamin K
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Red Kidney Beans:

• 100 grams of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.2 times more Calcium and 49.4 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• 100 grams of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.5 times more Fat, 2.7 times more Omega 6 and 3.3 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.4 times more Energy, 17.9 times more Omega 3, 3 times more Fiber and 6.7 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Red Kidney Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6