Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Boiled Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	6.2% 180kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	13.4% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	51.6% 67g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	13.5% 9.8g	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	5.85% 4.24g	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	% 3.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	22% 12.3g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	14% 0.18mg	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	46% 184μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.2% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	2.05% 1.84mg	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	0.28% 0.043mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	26% 0.23mg	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	39.3% 3.15mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	76% 1.75mg	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	28% 196mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	43.8% 656mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B9 and 1.2 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 3.3 times more Vitamin B1, 5 times more Vitamin B2, 8.3 times more Vitamin B3, 3 times more Vitamin B5, more Vitamin B12 and 13.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin B6 and Vitamin C per 5 oz.
• Both Boiled All Types Kidney Beans as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Boiled All Types Kidney Beans have 1.3 times more Copper, 2.2 times more Potassium and 1.9 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 5.6 times more Calcium, 1.3 times more Iron, 2.9 times more Manganese, 24.3 times more Selenium and 463 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.5 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.1 times more Energy, 7.2 times more Fat, 10.2 times more Saturated Fat, 14.9 times more Omega 6, 2.1 times more Carbohydrate, 21.6 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Omega 3 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.