Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Rolls, hamburger or hot dog, whole wheat

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Rolls, hamburger or hot dog, whole wheat: 112g

Rolls, hamburger or hot dog, whole wheat have 2.2 times more energy per unit of mass than Boiled California Red Kidney Beans, which is high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	5.04% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	38.5% 50g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	3.75% 2.72g	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	% 2.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	39.4% 22g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	16.6% 0.22mg	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	44.8% 179μg	11.7% 47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.83% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.23% 2.9mg	1.6% 1.45mg	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	NA	3.05% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.2% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	16% 160mg	22% 221mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	29.6% 0.27mg	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	90% 7.2mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	112% 2.58mg	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	47.4% 331mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	66.7% 36.7μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.38% 162g	1.1% 40g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Rolls, Hamburger Or Hot Dog, Whole Wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Rolls, hamburger or hot dog, whole wheat?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Rolls, hamburger or hot dog, whole wheat:

• 300 calories of Boiled California Red Kidney Beans have 3.8 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• While 300 kcal of Rolls, hamburger or hot dog, whole wheat contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Rolls, hamburger or hot dog, whole wheat:

• 300 calories of Boiled California Red Kidney Beans have 2.6 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 3.8 times more Potassium than Rolls, hamburger or hot dog, whole wheat.
• While 300 kcal of Rolls, hamburger or hot dog, whole wheat contain 1.4 times more Calcium, 3.3 times more Manganese, 12.6 times more Selenium and 55 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat contain similar levels of Zinc per 300 calories.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 3.3 times more Fiber and 1.6 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• While 300 kcal of Rolls, hamburger or hot dog, whole wheat contain 2.5 times more Omega 3 and 36.9 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6