Comparing Nutrients in 100 calories Rolls, hamburger or hot dog, wheat/cracked wheat VS Red Kidney Beans

Weight per 100 calories

• Rolls, hamburger or hot dog, wheat/cracked wheat: 37.2g
• Red Kidney Beans: 29.7g

Raw Red Kidney Beans have 1.3 times more energy per unit of mass than Rolls, hamburger or hot dog, wheat/cracked wheat, which is high in comparison to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	14% 18g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	0.86% 0.62g	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	1.53% 1.1g	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	% 0.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	12% 4.5g	38g per day for Men 19-50 years
Protein	7.76% 4.35g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.32% 0.11mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	9.06% 0.12mg	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	7.8% 31.2μg	29.2% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.94% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.54% 0.48mg	1.5% 1.34mg	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	0.99% 0.15mg	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.3% 73mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	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	13.6% 1.1mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	4.16% 17.5mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	14.3% 0.33mg	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	8.18% 57.2mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	1.98% 67.3mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	18% 9.93μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	3.95% 0.43mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.094% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat vs Red Kidney Beans:

• Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, more Vitamin B12 and 1.5 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 2.8 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Raw Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Red Kidney Beans:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 3 times more Calcium, 1.4 times more Manganese, 10.5 times more Selenium and 48.3 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.4 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 6 times more Potassium and 1.9 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.

Comparison of macro-nutrients per 100 calories:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 4.3 times more Fat, 8.8 times more Omega 6 and 4.1 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.5 times more Omega 3, 2.9 times more Fiber and 1.5 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Raw Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.