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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.3% 329kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.4g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	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	34% 44.3g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	0.99% 0.72g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29.5% 11g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	21% 12g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice 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	31.7% 0.38mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	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	NA	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	NA	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	9.27% 1.4mg	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, whole grain, made with tapioca starch and brown rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	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	20.5% 1.64mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	33.3% 233mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	8.03% 273mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	34% 507mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.8% 67g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.9 times more Vitamin B1, 5.8 times more Vitamin B2 and 7 times more Vitamin B3 than Boiled California Red Kidney Beans.

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

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.8 times more Calcium, 2 times more Magnesium, 5.3 times more Manganese, 1.7 times more Phosphorus, 20.8 times more Selenium, 126.8 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Iron, 1.5 times more Potassium and 2.2 times more Water than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Boiled California Red Kidney Beans have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.7 times more Energy, 128.9 times more Fat, 98.6 times more Saturated Fat, 55.4 times more Omega 3, 157.4 times more Omega 6, 2 times more Carbohydrate, 1.2 times more Fiber and 1.3 times more Protein than Boiled California Red Kidney Beans.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.