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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Red Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	52.7% 1529kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	52.4% 0.84g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	165% 215g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	50% 19g	38g per day for Men 19-50 years
Protein	182% 102g	95% 53g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	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	6.35% 0.95mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	37.6% 376mg	89% 889mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	166% 13.2mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	4.3% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 Red Kidney Beans vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 1 pound of Red Kidney Beans has 3.1 times more Vitamin B6, 4.7 times more Vitamin B9 and 3.5 times more Vitamin C 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, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B12 and 1.9 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 4.2 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2.6 times more Phosphorus, 7.5 times more Potassium and 2.4 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 lb of Rolls, hamburger or hot dog, wheat/cracked wheat contains 2.4 times more Calcium, 8.3 times more Selenium and 38.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.3 times more Energy, 1.9 times more Omega 3, 1.3 times more Carbohydrate, 3.6 times more Fiber and 1.9 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 lb of Rolls, hamburger or hot dog, wheat/cracked wheat contains 3.4 times more Fat, 4.8 times more Saturated Fat, 7.1 times more Omega 6 and 3.3 times more Sugars than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6