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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	42% 1220kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	52.4% 0.84g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	43% 31.3g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.4g	g per day for Men 19-50 years
Fiber	50% 19g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	95% 53g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.3mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.7mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	89% 889mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	74% 0.67mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	57.4% 1.3mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	34.7% 1179mg	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	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	4.3% 160g	9.56% 354g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has more Vitamin A, 5 times more Vitamin B1, 4.3 times more Vitamin B2, 9.7 times more Vitamin B3, 5.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, 20 times more Vitamin E and 1.7 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin C and Vitamin D in one pound.

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

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has 6.8 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 24.3 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Potassium and 2.2 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Canned Red Kidney Beans with Liquids contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has 3.3 times more Energy, 10 times more Fat, 6 times more Saturated Fat, 3.6 times more Omega 3, 19.4 times more Omega 6, 3.2 times more Carbohydrate, 3.7 times more Sugars, more Fructose and 2.2 times more Protein than Canned Red Kidney Beans with Liquids.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6