Comparing Nutrients in 500 calories Rolls, hamburger, whole grain white, calcium-fortified VS California Red Kidney Beans

Weight per 500 calories

• Rolls, hamburger, whole grain white, calcium-fortified: 196g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 1.3 times more energy per unit of mass than Rolls, hamburger, whole grain white, calcium-fortified, which is high in comparison to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

Which food has more nutrients per 500 calories - Rolls, hamburger, whole grain white, calcium-fortified or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.05% 6.84g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	7.13% 2.3g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	69.7% 91g	130g per day for Men 19-50 years
Sugars	25% 18.2g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	99% 37.7g	38g per day for Men 19-50 years
Protein	32.6% 18.2g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.5% 1.03mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	46.3% 0.6mg	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	68.6% 275μg	149% 597μg	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	7.58% 6.8mg	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	4.3% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	45.7% 457mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	185% 1.67mg	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	63.5% 5.08mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74.5mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	66% 1.5mg	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	43% 300mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	50% 27.5μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	36.5% 4mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	2.05% 76g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, hamburger, whole grain white, calcium-fortified vs California Red Kidney Beans:

• Rolls, hamburger, whole grain white, calcium-fortified have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rolls, hamburger, whole grain white, calcium-fortified vs California Red Kidney Beans:

• Rolls, hamburger, whole grain white, calcium-fortified have 1.5 times more Calcium, 5.7 times more Selenium and 60.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.7 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 2 times more Phosphorus and 6.1 times more Potassium than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Raw California Red Kidney Beans have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, hamburger, whole grain white, calcium-fortified have 18.1 times more Fat, 41.8 times more Saturated Fat, 2.1 times more Omega 3 and 26 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.4 times more Fiber and 2 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.