Comparing Nutrients in 100 grams Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour VS 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%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.3% 329kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.4g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	46% 59.8g	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	65.5% 25g	38g per day for Men 19-50 years
Protein	21% 12g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	13% 2.06mg	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	NA	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	NA	99% 394μg	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	5% 4.5mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	122% 1.1mg	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	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	43.5% 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	33.3% 233mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	8.03% 273mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	34% 507mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.32% 11.8g	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 California Red Kidney Beans:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1 than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.

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

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.7 times more Manganese, 7.8 times more Selenium and 46.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium, 4.2 times more Copper, 5.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 5.5 times more Potassium and 1.9 times more Zinc than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 100 grams:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 46.4 times more Fat, 38.4 times more Saturated Fat, 21.1 times more Omega 3 and 58.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein 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 Raw California Red Kidney Beans have similar amounts of Energy per 100 g.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.