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

Weight per 100 calories

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

Raw Navy 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.

Discover which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Navy Beans	26%	4%	70%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Navy Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	9.98% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	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	1.6% 1.15g	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	0% 0g	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	% 0.062g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.99g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.76% 4.35g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Navy 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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.32% 0.11mg	3.74% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	9.77% 0.13mg	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	27% 108μg	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	NA	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	0.04% 0.006mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	0.62% 0.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Navy Beans	Recommended Dietary Allowance
Calcium	7.3% 73mg	4.36% 43.6mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	27.5% 0.25mg	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	13.6% 1.1mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	4.16% 17.5mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	18.3% 0.42mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	1.98% 67.3mg	10.3% 352mg	3400mg per day for Men 19-50 years
Selenium	18% 9.93μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.099% 1.5mg	1500mg per day for Men 19-50 years
Zinc	3.95% 0.43mg	9.85% 1.1mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.097% 3.6g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat VS Navy Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Navy Beans?

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

• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, more Vitamin B12 and 3.4 times more Vitamin K than Navy Beans.
• While 100 kcal of Raw Navy Beans contain 2.7 times more Vitamin B6 and 3.5 times more Vitamin B9 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Navy Beans provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.
• 100 calories of Navy Beans have insufficient amounts of Vitamin B12 and Vitamin K
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 calories.

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

• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 1.7 times more Calcium, 3 times more Selenium and 116 times more Sodium than Navy Beans.
• While 100 kcal of Raw Navy Beans contain 4 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 2.1 times more Phosphorus, 5.2 times more Potassium and 2.5 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Navy Beans contain similar levels of Manganese per 100 calories.
• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 6 times more Omega 6 and 2.2 times more Sugars than Navy Beans.
• While 100 kcal of Raw Navy Beans contain 2.3 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 Navy Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Navy Beans provide inadequate amounts of Omega 6