Comparing Nutrients in 100 calories Rolls, dinner, whole-wheatVS California Red Kidney Beans

Weight per 100 calories

Rolls, dinner, whole-wheat

37.6g

California Red Kidney Beans

30.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Rolls, dinner, whole-wheat or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs California Red Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy

1.82%1.77g

Fat

0.078%0.076g

1.77 gvs0.076 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat

0.98%0.31g

Saturated Fat

0.034%0.011g

0.31 gvs0.011 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat

2.84%0.045g

Omega 3

1.6%0.025g

0.045 gvs0.025 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3

4.5%0.77g

Omega 6

0.096%0.016g

0.77 gvs0.016 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

14.8%19.2g

Carbohydrate

14%18g

19.2 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate

4.4%3.2g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.2 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose

7.4%2.8g

Fiber

20%7.55g

2.8 gvs7.55 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber

5.84%3.27g

Protein

13%7.4g

3.27 gvs7.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Rolls, dinner, whole-wheatvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

7.77%0.093mg

Vitamin B1

13.4%0.16mg

Thiamine

0.093 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

4.4%0.057mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.057 mgvs0.066 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

8.64%1.4mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.68%0.18mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.18 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

5.64%0.073mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.073 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

2.8%11.3μg

Vitamin B9

30%119μg

Folates and Folic Acid

11.3 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

1.5%1.36mg

Ascorbic acid

0 mgvs1.36 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

2.26%0.34mg

Vitamin E

Tocopherols and Tocotrienols

0.34 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E

0.63%0.75μg

Vitamin K

Phytomenadione or phylloquinone

0.75 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

Rolls, dinner, whole-wheatvs California Red Kidney Beans

4%40mg

Calcium

5.9%59mg

40 mgvs59 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium

10%0.09mg

Copper

37%0.33mg

0.09 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Baked Products rich in Fluoride

11.4%0.91mg

Iron

35.4%2.83mg

0.91 mgvs2.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron

7.6%32mg

Magnesium

11.5%48.5mg

32 mgvs48.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium

37.6%0.86mg

Manganese

13%0.3mg

0.86 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Baked Products rich in Molybdenum

12%84.2mg

Phosphorus

17.5%123mg

84.2 mgvs123 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus

3%102mg

Potassium

13.3%452mg

102 mgvs452 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium

33.8%18.6μg

Selenium

1.76%0.97μg

18.6 μgvs0.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium

13%196mg

Sodium

0.22%3.33mg

196 mgvs3.33 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium

6.87%0.76mg

Zinc

7.02%0.77mg

0.76 mgvs0.77 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc

0.34%12.4g

Water

0.096%3.56g

12.4 gvs3.56 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Lets compare vitamin content per 100 calories of Rolls, dinner, whole-wheat vs California Red Kidney Beans:

Rolls, dinner, whole-wheat have 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 10.6 times more Vitamin B9 and more Vitamin C than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 100 kcal.
Both Rolls, dinner, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Rolls, dinner, whole-wheat vs California Red Kidney Beans:

Rolls, dinner, whole-wheat have 2.9 times more Manganese, 19.2 times more Selenium and 58.8 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Calcium, 3.7 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus and 4.4 times more Potassium than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Raw California Red Kidney Beans have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Rolls, dinner, whole-wheat have 23.3 times more Fat, 1.8 times more Omega 3 and 46.8 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.7 times more Fiber and 2.3 times more Protein than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Rolls, dinner, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rolls, dinner, whole-wheatVS Rolls, frenchCalifornia Red Kidney BeansVS Rolls, frenchRolls, dinner, whole-wheatVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Rolls, dinner, whole-wheatVS California Red Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Rolls, dinner, whole-wheat or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: