Comparing Nutrients in 1 kilogram Rolls, hamburger or hotdog, mixed-grain VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	91% 2630kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	43.4% 14g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	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	343% 446g	175% 228g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	100% 38g	168% 64g	38g per day for Men 19-50 years
Protein	171% 96g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	386% 4.63mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	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	278% 1110μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	4.67% 0.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	95% 950mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	494% 39.5mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	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	174% 1220mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	47% 1600mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	578% 318μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	305% 4580mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	10.3% 380g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, hamburger or hotdog, mixed-grain vs Boiled Kidney Beans:

• Rolls, hamburger or hotdog, mixed-grain have 2.9 times more Vitamin B1, 5.3 times more Vitamin B2, 7.7 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B6, more Vitamin C and 2.7 times more Vitamin K than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Rolls, hamburger or hotdog, mixed-grain vs Boiled Kidney Beans:

• Rolls, hamburger or hotdog, mixed-grain have 2.7 times more Calcium, 1.8 times more Iron, 2.4 times more Manganese, 28.9 times more Selenium and 458 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Potassium and 1.8 times more Water than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hamburger or hotdog, mixed-grain have 2.1 times more Energy, 12 times more Fat, 19 times more Saturated Fat, 10.1 times more Omega 6, 2 times more Carbohydrate and 19.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Omega 3 and 1.7 times more Fiber than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.