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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 381kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	1.9% 0.32g	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	67% 87g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.03% 9.64μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.8% 278mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B12, 1.9 times more Vitamin E and 1.2 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3.1 times more Vitamin B6, 4.7 times more Vitamin B9 and 3.5 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• 5 ounces of 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 Raw Red Kidney Beans have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 2.4 times more Calcium, 8.3 times more Selenium and 38.6 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4.2 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2.6 times more Phosphorus, 7.5 times more Potassium and 2.4 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Red Kidney Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 3.4 times more Fat, 4.8 times more Saturated Fat, 7.1 times more Omega 6 and 3.3 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.3 times more Energy, 1.9 times more Omega 3, 1.3 times more Carbohydrate, 3.6 times more Fiber and 1.9 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6