Comparing Nutrients in 5 ounces Rolls, hamburger or hotdog, mixed-grain VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 373kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	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	48.6% 63.2g	67% 87g	130g per day for Men 19-50 years
Sugars	12.2% 8.86g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	39.3% 157μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.66% 0.099mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	70% 5.6mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	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	24.7% 173mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	43.3% 649mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, mixed-grain VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, hamburger or hotdog, mixed-grain 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 hotdog, mixed-grain vs Red Kidney Beans:

• 5 ounces of Rolls, hamburger or hotdog, mixed-grain have 1.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 4.3 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Rolls, hamburger or hotdog, mixed-grain.
• 5 ounces of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin C
• Both Rolls, hamburger or hotdog, mixed-grain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Rolls, hamburger or hotdog, mixed-grain vs Red Kidney Beans:

• 5 ounces of Rolls, hamburger or hotdog, mixed-grain have 9.9 times more Selenium and 38.2 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3.2 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 3.3 times more Phosphorus, 8.5 times more Potassium and 2.7 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Red Kidney Beans contain similar levels of Calcium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger or hotdog, mixed-grain have 5.7 times more Fat, 9 times more Saturated Fat, 4.8 times more Omega 6 and 3 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.3 times more Energy, 5.4 times more Omega 3, 1.4 times more Carbohydrate, 4 times more Fiber and 2.3 times more Protein than Rolls, hamburger or hotdog, mixed-grain.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6