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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	12.7% 367kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	13% 4.18g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	51.7% 67.3g	157% 204g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	% 9.2g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	73% 27.7g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	76.5% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	13% 132mg	90% 898mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	71% 5.67mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	68.7% 481mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	144% 2164mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	9.56% 354g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Rolls, hamburger or hot dog, whole wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Rolls, hamburger or hot dog, whole wheat contains more Vitamin A, 4.2 times more Vitamin B1, 2.8 times more Vitamin B2, 9.1 times more Vitamin B3, 6.5 times more Vitamin B5, 2.4 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and 20.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin K per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has 2.2 times more Water than Rolls, hamburger or hot dog, whole wheat.
• While 1 lb of Rolls, hamburger or hot dog, whole wheat contains 6.8 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 2.7 times more Magnesium, 7.9 times more Manganese, 2 times more Phosphorus, 29.9 times more Selenium, 1.9 times more Sodium and 2.8 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Rolls, hamburger or hot dog, whole wheat contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Rolls, hamburger or hot dog, whole wheat contains 3.3 times more Energy, 12.2 times more Fat, 7.4 times more Saturated Fat, 3.4 times more Omega 3, 19.3 times more Omega 6, 3 times more Carbohydrate, 3.2 times more Sugars, more Fructose, 1.4 times more Fiber and 2.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6