Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	8.5% 246kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	8.96% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	18.7% 3.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	68.6% 89g	130g per day for Men 19-50 years
Sugars	NA	16.2% 11.7g	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	6.68% 4.84g	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	% 4.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	32% 12g	38g per day for Men 19-50 years
Protein	32.4% 18g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	29.6% 0.38mg	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	36.7% 147μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	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	NA	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	13% 131mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	52.7% 0.47mg	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	74% 5.9mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	199% 4.6mg	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	39% 272mg	61.5% 431mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	119% 65.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.93% 71.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Rolls, hamburger or hot dog, whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Rolls, hamburger or hot dog, whole wheat:

• 7 ounces of Boiled California Red Kidney Beans have 1.8 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain more Vitamin A, 3.4 times more Vitamin B1, 3 times more Vitamin B2, 8.4 times more Vitamin B3, 3.8 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Boiled California Red Kidney Beans as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Rolls, hamburger or hot dog, whole wheat:

• 7 ounces of Boiled California Red Kidney Beans have 1.2 times more Copper, 1.2 times more Iron and 1.7 times more Potassium than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain 3 times more Calcium, 1.7 times more Magnesium, 7.3 times more Manganese, 1.6 times more Phosphorus, 27.4 times more Selenium, 119.3 times more Sodium and 2 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Fiber than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain 2.2 times more Energy, 48.7 times more Fat, 65.8 times more Saturated Fat, 5.4 times more Omega 3, 80.1 times more Omega 6, 2 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6