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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 381kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.08% 1.3g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	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	49% 63.7g	67% 87g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Red 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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	15% 59.5μg	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	3.87% 0.58mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 281mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	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	43% 3.43mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	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	44% 308mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	45% 676mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 2.1 times more Vitamin B3, more Vitamin B12 and 2 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.4 times more Vitamin B1, 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.
• Both Rolls, hamburger or hot dog, whole wheat and Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per five ounces.
• 5 ounces of Rolls, hamburger or hot dog, whole 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, whole 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, whole wheat vs Red Kidney Beans:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 2.4 times more Calcium, 2.1 times more Manganese, 10.3 times more Selenium and 39.8 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.9 times more Copper, 2.8 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.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 4.1 times more Fat, 6 times more Saturated Fat, 7 times more Omega 6 and 2.8 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.3 times more Energy, 2.1 times more Omega 3, 1.4 times more Carbohydrate, 2.5 times more Fiber and 1.8 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6