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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	93% 2690kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 449g	175% 228g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	4.4% 3.2g	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	33.7% 24.4g	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	% 20.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	161% 61g	168% 64g	38g per day for Men 19-50 years
Protein	221% 124g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	92% 1.2mg	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	105% 420μg	325% 1300μg	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	13.3% 12mg	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	27.3% 4.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	198% 1980mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	240% 2.16mg	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	303% 24mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1004% 23mg	187% 4.3mg	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	310% 2170mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	91% 10mg	11mg per day for Men 19-50 years
Water	9.7% 359g	18% 669g	3700g per day for Men 19-50 years

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

• Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 2.8 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin B12 and 13.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Vitamin B9 and 1.9 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 1 kg.
• Both Rolls, hamburger or hot dog, whole wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D in 1 kg.

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

• Rolls, hamburger or hot dog, whole wheat have 5.7 times more Calcium, 1.9 times more Magnesium, 5.4 times more Manganese, 1.6 times more Phosphorus, 29.9 times more Selenium, 477 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Potassium and 1.9 times more Water than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Boiled All Types Kidney Beans have similar amounts of Copper and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hamburger or hot dog, whole wheat have 2.1 times more Energy, 8.8 times more Fat, 12.6 times more Saturated Fat, 14.8 times more Omega 6, 2 times more Carbohydrate, 18.5 times more Sugars and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Rolls, hamburger or hot dog, whole wheat and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Rolls, hamburger or hot dog, whole wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.