Comparing Nutrients in 100 calories California Red Kidney Beans VS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Rolls, hamburger, whole grain white, calcium-fortified: 39.2g

California Red Kidney Beans have 1.3 times more energy per 100g than Rolls, hamburger, whole grain white, calcium-fortified. It has high energy density when compared to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	California Red Kidney Beans	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18.2g	130g per day for Men 19-50 years
Sugars	NA	5.03% 3.65g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.55g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	13% 7.4g	6.5% 3.65g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	9.53% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	3.14% 0.041mg	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	30% 119μg	13.7% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.63% 1.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	5.9% 59mg	9.14% 91mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	7.8% 0.07mg	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	35.4% 2.83mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	3.55% 15mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	15.8% 0.36mg	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	17.5% 123mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	2.2% 74.5mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	13.4% 201mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	7.3% 0.8mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.41% 15g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Rolls, Hamburger, Whole Grain White, Calcium-fortified Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Rolls, hamburger, whole grain white, calcium-fortified?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Rolls, hamburger, whole grain white, calcium-fortified:

• 100 calories of California Red Kidney Beans have 2.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Rolls, hamburger, whole grain white, calcium-fortified.
• While 100 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Rolls, hamburger, whole grain white, calcium-fortified:

• 100 calories of California Red Kidney Beans have 4.7 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 2 times more Phosphorus and 6.1 times more Potassium than Rolls, hamburger, whole grain white, calcium-fortified.
• While 100 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 1.5 times more Calcium, 5.7 times more Selenium and 60.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Manganese and Zinc per 100 calories.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 8.4 times more Fiber and 2 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
• While 100 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 2.1 times more Omega 3 and 26 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rolls, hamburger, whole grain white, calcium-fortified offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6