Comparing Nutrients in 1 kilogram Rolls, hamburger or hot dog, wheat/cracked wheat VS 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	93% 2690kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	37.2% 36g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.46g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	116% 1.85g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	364% 473g	471% 613g	130g per day for Men 19-50 years
Sugars	95% 69g	29% 21g	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	41.2% 30g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	111% 42g	400% 152g	38g per day for Men 19-50 years
Protein	209% 117g	402% 225g	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	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	443% 5.32mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	224% 2.9mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	305% 3.97mg	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	210% 840μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79% 1.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	50% 45mg	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	26.7% 4mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	46.7% 56μg	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	196% 1960mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	365% 29mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	536% 12.3mg	483% 11mg	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	220% 1540mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	485% 267μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	309% 4630mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	254% 28mg	11mg per day for Men 19-50 years
Water	9.52% 352g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has more Vitamin A, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B12, 1.9 times more Vitamin E and 1.2 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.1 times more Vitamin B6, 4.7 times more Vitamin B9 and 3.5 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has 2.4 times more Calcium, 8.3 times more Selenium and 38.6 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.2 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2.6 times more Phosphorus, 7.5 times more Potassium and 2.4 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Red Kidney Beans contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat has 3.4 times more Fat, 4.8 times more Saturated Fat, 7.1 times more Omega 6 and 3.3 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Energy, 1.9 times more Omega 3, 1.3 times more Carbohydrate, 3.6 times more Fiber and 1.9 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6