Comparing Nutrients in 500 calories Rolls, dinner, whole-wheatVS California Red Kidney Beans

Weight per 500 calories

Rolls, dinner, whole-wheat

188g

California Red Kidney Beans

152g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs California Red Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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9.1%8.83g

Fat

0.39%0.38g

8.83 gvs0.38 g

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

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4.9%1.57g

Saturated Fat

0.17%0.055g

1.57 gvs0.055 g

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

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14.2%0.23g

Omega 3

7.95%0.13g

0.23 gvs0.13 g

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

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22.5%3.83g

Omega 6

0.48%0.082g

3.83 gvs0.082 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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74%96g

Carbohydrate

69.7%91g

96 gvs91 g

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

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22%16g

Sugars

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

16 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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37%14g

Fiber

99%37.7g

14 gvs37.7 g

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

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29.2%16.4g

Protein

66%37g

16.4 gvs37 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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39%0.47mg

Vitamin B1

66.8%0.8mg

Thiamine

0.47 mgvs0.8 mg

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

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22%0.29mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.29 mgvs0.33 mg

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

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43%6.9mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

6.9 mgvs3.12 mg

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

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18.4%0.92mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

0.92 mgvs1.2 mg

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

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28%0.37mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.37 mgvs0.6 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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14%56.4μg

Vitamin B9

149%597μg

Folates and Folic Acid

56.4 μgvs597 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

7.58%6.8mg

Ascorbic acid

0 mgvs6.8 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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11.3%1.7mg

Vitamin E

Tocopherols and Tocotrienols

1.7 mgvsNA mg

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

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3.13%3.76μg

Vitamin K

Phytomenadione or phylloquinone

3.76 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

20%199mg

Calcium

29.5%295mg

199 mgvs295 mg

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

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50%0.45mg

Copper

185%1.67mg

0.45 mgvs1.67 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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57%4.55mg

Iron

177%14mg

4.55 mgvs14 mg

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

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38%160mg

Magnesium

57.7%242mg

160 mgvs242 mg

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

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188%4.3mg

Manganese

66%1.5mg

4.3 mgvs1.5 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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60%421mg

Phosphorus

87.7%614mg

421 mgvs614 mg

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

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15%511mg

Potassium

66.4%2258mg

511 mgvs2258 mg

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

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169%93μg

Selenium

8.8%4.85μg

93 μgvs4.85 μg

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

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65.3%979mg

Sodium

1.1%16.7mg

979 mgvs16.7 mg

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

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34.3%3.78mg

Zinc

35%3.86mg

3.78 mgvs3.86 mg

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

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1.7%62.2g

Water

0.48%18g

62.2 gvs18 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Rolls, dinner, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Rolls, dinner, whole-wheatVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, dinner, whole-wheat or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: