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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	16% 468kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	4.08% 1.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	27.6% 276mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.38% 51g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2 times more Vitamin B6, 9.4 times more Vitamin B9 and 3.5 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• While Rolls, hamburger or hot dog, whole wheat contain more Vitamin A, 2.2 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 5 oz.
• Both Raw California Red Kidney Beans as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 5 oz.

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

• Raw California Red Kidney Beans have 4.6 times more Copper, 3.9 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 6.2 times more Potassium and 1.5 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While Rolls, hamburger or hot dog, whole wheat contain 2.3 times more Manganese, 10.3 times more Selenium and 43.4 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.2 times more Energy, 1.3 times more Carbohydrate, 4.1 times more Fiber and 2 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• While Rolls, hamburger or hot dog, whole wheat contain 17.5 times more Fat, 25.6 times more Saturated Fat, 2.1 times more Omega 3 and 29.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.