Comparing Nutrients in 100 grams Schar, Gluten-Free, Classic White Rolls VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	8.24% 239kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	2.73% 2.65g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.5g	45% 58.3g	130g per day for Men 19-50 years
Sugars	9.48% 6.87g	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	2.84% 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	65.5% 25g	38g per day for Men 19-50 years
Protein	5.96% 3.34g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Royal 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	51.3% 0.62mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	18.5% 0.24mg	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	98% 393μg	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	NA	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

	Schar, Gluten-Free, Classic White Rolls	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	111% 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	44.6% 3.57mg	109% 8.7mg	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	48.2% 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	39.6% 1346mg	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	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	1.14% 42g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Schar, Gluten-Free, Classic White Rolls VS Royal Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Schar, Gluten-Free, Classic White Rolls versus 100 g of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Schar, Gluten-Free, Classic White Rolls vs Royal Red Kidney Beans:

• 100 grams of Schar, Gluten-Free, Classic White Rolls have 1.6 times more Vitamin B1, 2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 10.7 times more Vitamin B6 and 49.1 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

Comparing minerals per 100 grams for Schar, Gluten-Free, Classic White Rolls vs Royal Red Kidney Beans:

• 100 grams of Schar, Gluten-Free, Classic White Rolls have 1.4 times more Calcium and 45.6 times more Sodium than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 10.4 times more Copper, 2.4 times more Iron, 10.6 times more Magnesium, 5.4 times more Manganese, 8.1 times more Phosphorus, 17.7 times more Potassium, 8 times more Selenium and 4.8 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• 100 grams of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Schar, Gluten-Free, Classic White Rolls have 5.9 times more Fat and 6.3 times more Omega 6 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 1.4 times more Energy, 7.6 times more Omega 3, 4.9 times more Fiber and 7.6 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6