Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Rolls, hamburger or hotdog, mixed-grain

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Boiled California Red Kidney Beans	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	8.5% 246kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	12.7% 2.16g	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% 88.5g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	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	48.6% 18.5g	20% 7.54g	38g per day for Men 19-50 years
Protein	32.4% 18g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	76.6% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	14% 0.18mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	13% 131mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	47.6% 0.43mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	87.6% 2mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Rolls, hamburger or hotdog, mixed-grain 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 hotdog, mixed-grain 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 hotdog, mixed-grain:

• 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 3.6 times more Vitamin B1, 5 times more Vitamin B2, 8.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, hamburger or hotdog, mixed-grain provide similar amounts of Vitamin B6 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Rolls, hamburger or hotdog, mixed-grain:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Copper and 2.6 times more Potassium than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 1.4 times more Calcium, 1.3 times more Iron, 3.2 times more Manganese, 26.5 times more Selenium and 114.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, hamburger or hotdog, mixed-grain contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.4 times more Fiber than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 2.1 times more Energy, 66.7 times more Fat, 99.3 times more Saturated Fat, 2.1 times more Omega 3, 54.4 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rolls, hamburger or hotdog, mixed-grain offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6