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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	13% 381kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	4.08% 1.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.7g	25% 32.3g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	4.77% 3.46g	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	% 2.88g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	24% 9.07g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.2% 46.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	15% 59.5μg	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	3.87% 0.58mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	28% 281mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	34% 0.31mg	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	43% 3.43mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	26.5% 0.61mg	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	44% 308mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	45% 676mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.38% 51g	2.56% 95g	3700g per day for Men 19-50 years

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

• Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 2.8 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin B12 and 13.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Vitamin B9 and 1.9 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 5 oz.
• Both Rolls, hamburger or hot dog, whole wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D in 5 oz.

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

• Rolls, hamburger or hot dog, whole wheat have 5.7 times more Calcium, 1.9 times more Magnesium, 5.4 times more Manganese, 1.6 times more Phosphorus, 29.9 times more Selenium, 477 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Potassium and 1.9 times more Water than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Boiled All Types Kidney Beans have similar amounts of Copper and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hamburger or hot dog, whole wheat have 2.1 times more Energy, 8.8 times more Fat, 12.6 times more Saturated Fat, 14.8 times more Omega 6, 2 times more Carbohydrate, 18.5 times more Sugars and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Rolls, hamburger or hot dog, whole wheat and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Rolls, hamburger or hot dog, whole wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.