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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Boiled Navy Beans	Recommended Dietary Allowance
Energy	11.3% 329kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.4g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	20% 26g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	0.51% 0.37g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.37g	g per day for Men 19-50 years
Fiber	29.5% 11g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	21% 12g	14.7% 8.23g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Boiled Navy 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	19.8% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.6% 0.14mg	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	35% 140μg	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% 0.9mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	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 Navy Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	23.3% 0.21mg	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	20.5% 1.64mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	23% 0.53mg	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	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	8.03% 273mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	34% 507mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.72% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour VS Boiled Navy Beans per 100 g

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

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

• 100 grams of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.6 times more Vitamin B1, 5.5 times more Vitamin B2, 5.8 times more Vitamin B3 and 139 times more Vitamin E than Boiled Navy Beans.
• 100 grams of Boiled Navy Beans have insufficient amounts of Vitamin E

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

• 100 grams of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.7 times more Calcium, 1.2 times more Copper, 1.8 times more Magnesium, 3.2 times more Manganese, 1.6 times more Phosphorus, 8.6 times more Selenium, more Sodium and 1.3 times more Zinc than Boiled Navy Beans.
• While 100 g of Boiled Navy Beans contain 1.4 times more Iron and 1.4 times more Potassium than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.4 times more Energy, 18.7 times more Fat, 14.1 times more Saturated Fat, 10 times more Omega 3, 23.1 times more Omega 6, 1.7 times more Carbohydrate, 11.4 times more Sugars and 1.4 times more Protein than Boiled Navy Beans.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Boiled Navy Beans offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Navy Beans provide inadequate amounts of Omega 6