Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	6.06% 176kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	4.08% 1.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	13.3% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	49% 63.7g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	4.77% 3.46g	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	% 2.88g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.7% 13g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	23% 13g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.2% 46.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	21% 0.27mg	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	26.2% 105μg	15% 59.5μg	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	NA	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	9.36% 94mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	37.6% 0.34mg	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	53% 4.22mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	142% 3.27mg	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	27.7% 194mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Rolls, hamburger or hot dog, whole wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.8 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain more Vitamin A, 3.4 times more Vitamin B1, 3 times more Vitamin B2, 8.4 times more Vitamin B3, 3.8 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Boiled California Red Kidney Beans as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Rolls, hamburger or hot dog, whole wheat:

• 5 ounces of Boiled California Red Kidney Beans have 1.2 times more Copper, 1.2 times more Iron and 1.7 times more Potassium than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain 3 times more Calcium, 1.7 times more Magnesium, 7.3 times more Manganese, 1.6 times more Phosphorus, 27.4 times more Selenium, 119.3 times more Sodium and 2 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Fiber than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain 2.2 times more Energy, 48.7 times more Fat, 65.8 times more Saturated Fat, 5.4 times more Omega 3, 80.1 times more Omega 6, 2 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6