Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Boiled Red Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	20% 576kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	52.4% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	165% 215g	130g per day for Men 19-50 years
Sugars	2% 1.45g	43% 31.3g	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	18.7% 13.6g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	50% 19g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	44.3% 0.58mg	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	147% 590μg	95% 381μg	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	6.05% 5.44mg	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	0.91% 0.14mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	12.7% 127mg	89% 889mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	83% 0.75mg	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	167% 13.3mg	166% 13.2mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	243% 5.6mg	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	92% 644mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	4.3% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Rolls, hamburger or hot dog, wheat/cracked wheat per 1 lb

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

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

• 1 pound of Boiled Red Kidney Beans has 1.5 times more Vitamin B9 and 1.2 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 lb of Rolls, hamburger or hot dog, wheat/cracked wheat contains more Vitamin A, 3.3 times more Vitamin B1, 5 times more Vitamin B2, 8.3 times more Vitamin B3, 3 times more Vitamin B5, more Vitamin B12 and 13.3 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Boiled Red Kidney Beans as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 1 pound of Boiled Red Kidney Beans has 1.5 times more Copper and 2.2 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 lb of Rolls, hamburger or hot dog, wheat/cracked wheat contains 7 times more Calcium, 2.6 times more Manganese, 22.3 times more Selenium and 231.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Iron, Magnesium, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.8 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 lb of Rolls, hamburger or hot dog, wheat/cracked wheat contains 2.1 times more Energy, 7.2 times more Fat, 10.4 times more Saturated Fat, 15 times more Omega 6, 2.1 times more Carbohydrate, 21.6 times more Sugars and 1.3 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6