Comparing Nutrients in 5 ounces Red Kidney Beans VS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Red Kidney Beans	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	16.5% 478kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.1% 4.95g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	5.15% 1.65g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	50.7% 66g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	18% 13g	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	56.7% 21.5g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	57% 32g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	41.2% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	11.3% 0.15mg	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	49.6% 198μg	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	7.1% 6.38mg	0% 0mg	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% 0.3mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	11.8% 118mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	57% 1.3mg	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	82.2% 575mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	7.92% 269mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	48.4% 726mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Rolls, hamburger, whole grain white, calcium-fortified per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Rolls, hamburger, whole grain white, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Rolls, hamburger, whole grain white, calcium-fortified:

• 5 ounces of Red Kidney Beans have 3.8 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Rolls, hamburger, whole grain white, calcium-fortified.
• While 5 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 1.5 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.6 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hamburger, whole grain white, calcium-fortified provide similar amounts of Vitamin B1 and Vitamin K per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Rolls, hamburger, whole grain white, calcium-fortified:

• 5 ounces of Red Kidney Beans have 3.9 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 2.7 times more Phosphorus, 7.2 times more Potassium and 1.4 times more Zinc than Rolls, hamburger, whole grain white, calcium-fortified.
• While 5 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 2.8 times more Calcium, 4.4 times more Selenium and 42.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 1.3 times more Energy, 2.7 times more Omega 3, 1.3 times more Carbohydrate, 6.6 times more Fiber and 2.4 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
• While 5 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 3.3 times more Fat, 7.6 times more Saturated Fat, 4.8 times more Omega 6 and 4.4 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6