Comparing Nutrients in 14 ounces Rolls, hamburger or hot dog, wheat/cracked wheat VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	37% 1068kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	14.8% 14.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	46% 0.73g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	68.4% 89g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	NA	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	16.4% 12g	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	% 9.13g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	97% 37g	38g per day for Men 19-50 years
Protein	83% 46.4g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	31.8% 0.41mg	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	83.3% 333μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	31.4% 0.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	5.3% 4.76mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	77.8% 778mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	127% 1.15mg	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	145% 11.6mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	55% 1.26mg	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	87.3% 611mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	123% 1838mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.78% 140g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat vs Boiled California Red Kidney Beans:

• Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 4.1 times more Vitamin B1, 4.7 times more Vitamin B2, 8.9 times more Vitamin B3, 3 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 and Vitamin C per 14 oz.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rolls, hamburger or hot dog, wheat/cracked wheat vs Boiled California Red Kidney Beans:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 3 times more Calcium, 3.9 times more Manganese, 22.3 times more Selenium, 115.8 times more Sodium and 1.4 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Copper, 2.3 times more Potassium and 1.9 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Boiled California Red Kidney Beans have similar amounts of Iron, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 2.2 times more Energy, 40.1 times more Fat, 53.3 times more Saturated Fat, 5.8 times more Omega 3, 80.5 times more Omega 6, 2.1 times more Carbohydrate and 1.3 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.