Comparing Nutrients in 1 pound Rolls, hamburger, whole grain white, calcium-fortified VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	40% 1157kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.28g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	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	162% 211g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	58% 42g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	75.3% 42g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	159% 635μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	9.98% 1.5mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	106% 1057mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	147% 11.7mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	99% 694mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	155% 2322mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	4.74% 175g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger, whole grain white, calcium-fortified VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, hamburger, whole grain white, calcium-fortified 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, whole grain white, calcium-fortified vs Canned Red Kidney Beans with Liquids:

• 1 pound of Rolls, hamburger, whole grain white, calcium-fortified has 4.9 times more Vitamin B1, 4.7 times more Vitamin B2, 9.4 times more Vitamin B3, 1.3 times more Vitamin B6, 6.1 times more Vitamin B9, 16.5 times more Vitamin E and 1.2 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 E
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, hamburger, whole grain white, calcium-fortified vs Canned Red Kidney Beans with Liquids:

• 1 pound of Rolls, hamburger, whole grain white, calcium-fortified has 8 times more Calcium, 1.2 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 12.7 times more Selenium, 2 times more Sodium and 3.3 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 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger, whole grain white, calcium-fortified has 3.1 times more Energy, 9.7 times more Fat, 9.3 times more Saturated Fat, 2.6 times more Omega 3, 13.1 times more Omega 6, 3.1 times more Carbohydrate, 5 times more Sugars and 1.8 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.9 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6