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

Macros Ratio

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

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	42% 1220kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	52.4% 0.84g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	79.6% 103g	130g per day for Men 19-50 years
Sugars	43% 31.3g	2% 1.45g	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	18.7% 13.6g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	76.4% 29g	38g per day for Men 19-50 years
Protein	95% 53g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.3mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.7mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	42% 0.54mg	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	95% 381μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	6.05% 5.44mg	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	12% 1.8mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	89% 889mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	109% 0.98mg	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	166% 13.2mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	85% 1.95mg	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	100% 699mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	4.3% 160g	8.2% 304g	3700g per day for Men 19-50 years

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

• Rolls, hamburger or hot dog, wheat/cracked wheat have 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 All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B9 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Boiled All Types Kidney Beans have similar amounts of Vitamin B6, Vitamin C and Vitamin K per 1 lb.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D in 1 lb.

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

• Rolls, hamburger or hot dog, wheat/cracked wheat have 5.6 times more Calcium, 1.3 times more Iron, 2.9 times more Manganese, 24.3 times more Selenium and 463 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Copper, 2.2 times more Potassium and 1.9 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 2.1 times more Energy, 7.2 times more Fat, 10.2 times more Saturated Fat, 14.9 times more Omega 6, 2.1 times more Carbohydrate, 21.6 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Boiled All Types Kidney Beans have similar amounts of Omega 3 per 1 lb.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.