Comparing Nutrients in 5 ounces Rolls, hamburger, whole grain white, calcium-fortified VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.5% 361kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.95g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	5.15% 1.65g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	18% 13g	NA	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	8.58% 3.26g	34.7% 13g	38g per day for Men 19-50 years
Protein	23.5% 13g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Boiled California 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	61.8% 0.74mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11.3% 0.15mg	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	49.6% 198μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	3.1% 0.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	33% 330mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	45.5% 0.41mg	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	46% 3.67mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	19.6% 0.45mg	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% 217mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	7.92% 269mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	48.4% 726mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.5% 55g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger, whole grain white, calcium-fortified VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, hamburger, whole grain white, calcium-fortified versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rolls, hamburger, whole grain white, calcium-fortified vs Boiled California Red Kidney Beans:

• 5 ounces of Rolls, hamburger, whole grain white, calcium-fortified have 4.1 times more Vitamin B1, 5.1 times more Vitamin B2, 8.6 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rolls, hamburger, whole grain white, calcium-fortified vs Boiled California Red Kidney Beans:

• 5 ounces of Rolls, hamburger, whole grain white, calcium-fortified have 3.5 times more Calcium, 2.9 times more Manganese, 11.7 times more Selenium, 128 times more Sodium and 2.4 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.6 times more Copper, 1.3 times more Magnesium and 2.2 times more Potassium than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Boiled California Red Kidney Beans contain similar levels of Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger, whole grain white, calcium-fortified have 2.1 times more Energy, 38.8 times more Fat, 83.1 times more Saturated Fat, 4.2 times more Omega 3, 54.3 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 4 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Boiled California Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6