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

Weight per 500 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	5.35% 1.7g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	17.5% 2.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	15% 11g	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	6.26% 4.54g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.8% 61.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	68.5% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	31.3% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	27.7% 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	146% 585μg	19.5% 78μg	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	5.1% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	12.3% 123mg	37% 368mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	49.4% 0.44mg	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	56.2% 4.5mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	187% 4.3mg	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	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	1.8% 66.8g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Red Kidney Beans have 1.6 times more Vitamin B6 and 7.5 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 2.7 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Raw Red Kidney Beans as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Red Kidney Beans have 2.3 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 4.5 times more Potassium and 1.3 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 3 times more Calcium, 2.6 times more Manganese, 12.9 times more Selenium and 49.8 times more Sodium than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 1.7 times more Omega 3, 2 times more Fiber and 1.5 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 8.8 times more Omega 6 and 3.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6