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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Royal Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	16% 466kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	4.08% 1.3g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	63.6% 82.7g	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	64% 36g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Royal 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	46% 0.55mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	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% 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	139% 557μg	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

	Royal Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	18.6% 186mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	154% 12.3mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	82.2% 575mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	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	1.23% 18.4mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.46% 17g	1.38% 51g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Royal 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 Royal Red Kidney Beans vs Rolls, hamburger or hot dog, whole wheat:

• 5 ounces of Royal Red Kidney Beans have 1.3 times more Vitamin B2, 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 5 oz of Rolls, hamburger or hot dog, whole wheat contain more Vitamin A, 2.1 times more Vitamin B3 and more Vitamin B12 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• 5 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Royal Red Kidney Beans have 4.2 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus, 5.6 times more Potassium and 1.6 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain 1.5 times more Calcium, 2.1 times more Manganese, 10.3 times more Selenium and 36.7 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal 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 5 oz of Rolls, hamburger or hot dog, whole wheat contain 9.7 times more Fat, 14.2 times more Saturated Fat and 16.5 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6