Comparing Nutrients in 500 calories Red Kidney Beans VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 500 calories

• Red Kidney Beans: 148g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 186g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	67.6% 88g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	17.7% 13g	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	7.67% 5.56g	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	% 4.28g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	39% 21.7g	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	5.58% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	82.4% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	18% 0.24mg	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	146% 585μg	39% 156μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.7% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	2.7% 2.4mg	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	2.08% 0.31mg	4.96% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	10.5% 12.6μg	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	12.3% 123mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	68% 5.43mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	21% 87.4mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	100% 2.3mg	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	86% 602mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	90% 49.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	19.8% 2.17mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	1.77% 65.5g	3700g per day for Men 19-50 years

Red Kidney Beans VS Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Rolls, hamburger or hot dog, wheat/cracked wheat?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 500 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 500 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.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6