Comparing Nutrients in 7 ounces Canned Kidney Beans VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Canned Kidney Beans	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	5.75% 167kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	5.22% 1.67g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	18.6% 3.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	76.5% 99g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	20% 14.4g	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	0% 0g	6.8% 4.94g	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	% 0g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	NA	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	89.8% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.6% 0.13mg	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	18% 71.4μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	2.87% 2.58mg	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	0.26% 0.04mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	24% 0.22mg	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	29% 2.32mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	44% 1mg	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	25.5% 179mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Rolls, hamburger or hotdog, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Rolls, hamburger or hotdog, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Rolls, hamburger or hotdog, plain:

• 7 oz of Rolls, hamburger or hotdog, plain contain 4.7 times more Vitamin B1, 5.8 times more Vitamin B2, 10.2 times more Vitamin B3, 4 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Rolls, hamburger or hotdog, plain provide similar amounts of Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12
• Both Canned All Types Kidney Beans as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Rolls, hamburger or hotdog, plain:

• 7 ounces of Canned Kidney Beans have 1.2 times more Copper, 1.9 times more Potassium and 2.3 times more Water than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain 4.2 times more Calcium, 2.9 times more Iron, 3 times more Manganese, 30.2 times more Selenium, 1.7 times more Sodium and 1.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Rolls, hamburger or hotdog, plain contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 2.4 times more Fiber than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain 3.3 times more Energy, 6.5 times more Fat, 6 times more Saturated Fat, 2.2 times more Omega 3, 15.1 times more Omega 6, 3.5 times more Carbohydrate, 3.9 times more Sugars, more Fructose and 1.9 times more Protein than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6