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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	93% 2690kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 449g	172% 224g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	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	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	245% 93g	38g per day for Men 19-50 years
Protein	221% 124g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Boiled California Red 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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.2mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	198% 1980mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	1004% 23mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	9.7% 359g	18% 669g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Rolls, hamburger or hot dog, whole wheat versus 1 kg of Boiled California 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, whole wheat vs Boiled California Red Kidney Beans:

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has more Vitamin A, 3.4 times more Vitamin B1, 3 times more Vitamin B2, 8.4 times more Vitamin B3, 3.8 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 3 times more Calcium, 1.7 times more Magnesium, 7.3 times more Manganese, 1.6 times more Phosphorus, 27.4 times more Selenium, 119.3 times more Sodium and 2 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.7 times more Potassium than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Boiled California Red Kidney Beans contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 2.2 times more Energy, 48.7 times more Fat, 65.8 times more Saturated Fat, 5.4 times more Omega 3, 80.1 times more Omega 6, 2 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Fiber than Rolls, hamburger or hot dog, whole wheat.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6