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

Macros Ratio

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

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 381kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	25% 32.3g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	0.63% 0.45g	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	5.85% 4.24g	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	% 3.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	38% 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	51.7% 4.14mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	29.4% 0.68mg	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	31% 218mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	1.35% 50g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 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 Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.5 times more Vitamin B9 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 7 times more Calcium, 2.6 times more Manganese, 22.3 times more Selenium and 231.5 times more Sodium than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.5 times more Copper and 2.2 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Boiled Red Kidney Beans contain similar levels of Iron, Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 2.1 times more Energy, 7.2 times more Fat, 10.4 times more Saturated Fat, 15 times more Omega 6, 2.1 times more Carbohydrate, 21.6 times more Sugars and 1.3 times more Protein than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.8 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Boiled Red Kidney Beans offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6