Comparing Nutrients in 300 calories Red Kidney Beans VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 300 calories

• Red Kidney Beans: 89g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 112g

Red Kidney Beans have 1.3 times more energy per 100g than Rolls, hamburger or hot dog, wheat/cracked wheat. It has high energy density when compared to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	4.15% 4.03g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	40.6% 52.8g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	10.6% 7.7g	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	4.6% 3.33g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	36% 20g	23.3% 13g	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	3.35% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	11% 0.14mg	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	87.7% 351μg	23.4% 94μg	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	4.45% 4mg	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	1.25% 0.19mg	2.97% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	6.3% 7.6μg	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	7.4% 74mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	20.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	59.7% 1.37mg	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	51.6% 361mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	1.06% 39.3g	3700g per day for Men 19-50 years

Red Kidney Beans VS Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat Nutrients Per 300 Kcal

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

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

• 300 calories of Red Kidney Beans have 2.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 300 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, more Vitamin B12 and 1.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin K
• Both Raw Red Kidney Beans as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 300 calories of Red Kidney Beans have 3.4 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 6 times more Potassium and 1.9 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 300 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 3 times more Calcium, 1.4 times more Manganese, 10.5 times more Selenium and 48.3 times more Sodium than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 1.5 times more Omega 3, 2.9 times more Fiber and 1.5 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 300 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 8.8 times more Omega 6 and 4.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6