Comparing Nutrients in 300 calories Rolls, dinner, whole-wheatVS California Red Kidney Beans

Weight per 300 calories

Rolls, dinner, whole-wheat

113g

California Red Kidney Beans

91g

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

Which food has more nutrients per 300 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%

300 kcal ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs California Red Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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5.46%5.3g

Fat

0.23%0.23g

5.3 gvs0.23 g

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

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2.95%0.94g

Saturated Fat

0.1%0.033g

0.94 gvs0.033 g

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

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8.53%0.14g

Omega 3

4.77%0.076g

0.14 gvs0.076 g

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

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13.5%2.3g

Omega 6

0.29%0.049g

2.3 gvs0.049 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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44.3%57.6g

Carbohydrate

42%54.4g

57.6 gvs54.4 g

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

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13%9.54g

Sugars

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

9.54 gvsNA g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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22.3%8.46g

Fiber

59.6%22.6g

8.46 gvs22.6 g

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

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17.5%9.8g

Protein

39.6%22g

9.8 gvs22 g

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

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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 .

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23.3%0.28mg

Vitamin B1

40%0.48mg

Thiamine

0.28 mgvs0.48 mg

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

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13%0.17mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.17 mgvs0.2 mg

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

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26%4.15mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

4.15 mgvs1.87 mg

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

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11%0.55mg

Vitamin B5

14%0.71mg

Pantothenic acid

0.55 mgvs0.71 mg

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

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17%0.22mg

Vitamin B6

27.8%0.36mg

Pyridoxine

0.22 mgvs0.36 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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8.46%34μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

34 μgvs358 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

4.55%4.1mg

Ascorbic acid

0 mgvs4.1 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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6.77%1mg

Vitamin E

Tocopherols and Tocotrienols

1 mgvsNA mg

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

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1.88%2.26μg

Vitamin K

Phytomenadione or phylloquinone

2.26 μgvsNA μg

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

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Minerals

Rolls, dinner, whole-wheatvs California Red Kidney Beans

12%120mg

Calcium

17.7%177mg

120 mgvs177 mg

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

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30%0.27mg

Copper

111%1mg

0.27 mgvs1 mg

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

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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 .

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34%2.73mg

Iron

106%8.5mg

2.73 mgvs8.5 mg

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

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23%96mg

Magnesium

34.6%145mg

96 mgvs145 mg

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

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113%2.6mg

Manganese

39.5%0.91mg

2.6 mgvs0.91 mg

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

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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 .

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36%253mg

Phosphorus

52.6%368mg

253 mgvs368 mg

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

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9.02%307mg

Potassium

40%1355mg

307 mgvs1355 mg

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

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101%55.7μg

Selenium

5.3%2.9μg

55.7 μgvs2.9 μg

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

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39%588mg

Sodium

0.67%10mg

588 mgvs10 mg

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

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20.6%2.27mg

Zinc

21%2.3mg

2.27 mgvs2.3 mg

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

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1%37.3g

Water

0.29%10.7g

37.3 gvs10.7 g

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

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Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Rolls, dinner, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 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 300 calories Rolls, dinner, whole-wheatVS California Red Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, dinner, whole-wheat or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: