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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	51.6% 1497kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	13% 4.18g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	42.7% 7.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	157% 204g	130g per day for Men 19-50 years
Sugars	NA	37% 27g	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	15.3% 11g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	73% 27.7g	38g per day for Men 19-50 years
Protein	197% 111g	100% 56g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.6% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	76.5% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	67.7% 0.88mg	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	447% 1787μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	6.55% 5.9mg	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	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	88.5% 885mg	90% 898mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	120% 1.1mg	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	530% 42.4mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	456% 10.5mg	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	262% 1837mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	144% 2164mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	4.4% 163g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 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 Rolls, hamburger or hot dog, whole wheat contain more Vitamin A, 2.2 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 lb.
• Both Raw California Red Kidney Beans as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 1 lb.

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

• Raw California Red Kidney Beans have 4.6 times more Copper, 3.9 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 6.2 times more Potassium and 1.5 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While Rolls, hamburger or hot dog, whole wheat contain 2.3 times more Manganese, 10.3 times more Selenium and 43.4 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 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 Rolls, hamburger or hot dog, whole wheat contain 17.5 times more Fat, 25.6 times more Saturated Fat, 2.1 times more Omega 3 and 29.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.