Comparing Nutrients in 1 kilogram Royal Red Kidney Beans VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Royal Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	113% 3290kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	449% 583g	346% 449g	130g per day for Men 19-50 years
Sugars	NA	81.7% 59.2g	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	33.7% 24.4g	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	% 20.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	655% 249g	161% 61g	38g per day for Men 19-50 years
Protein	452% 253g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.7% 330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	283% 45.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	149% 1.94mg	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	983% 3930μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	14.4% 13mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	131% 1310mg	198% 1980mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	266% 2.4mg	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	1088% 87mg	303% 24mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	1004% 23mg	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	580% 4060mg	310% 2170mg	700mg per day for Men 19-50 years
Potassium	396% 13460mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	598% 329μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	155% 17mg	11mg per day for Men 19-50 years
Water	3.2% 119g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Rolls, hamburger or hot dog, whole wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Royal Red Kidney Beans versus 1 kg of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Royal Red Kidney Beans vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Royal Red Kidney Beans has 1.3 times more Vitamin B2, 2 times more Vitamin B6, 9.4 times more Vitamin B9 and 3.5 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains more Vitamin A, 2.1 times more Vitamin B3 and more Vitamin B12 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• 1 kilogram of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Royal Red Kidney Beans vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Royal Red Kidney Beans has 4.2 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus, 5.6 times more Potassium and 1.6 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 1.5 times more Calcium, 2.1 times more Manganese, 10.3 times more Selenium and 36.7 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Royal Red Kidney Beans has 1.2 times more Energy, 1.3 times more Carbohydrate, 4.1 times more Fiber and 2 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 9.7 times more Fat, 14.2 times more Saturated Fat and 16.5 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6