Comparing Nutrients in 7 ounces California Red Kidney Beans VS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	22.6% 655kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	7.14% 6.93g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	130% 49.4g	12% 4.56g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	57.7% 9.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	16% 0.21mg	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	195% 782μg	69.5% 278μg	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	9.92% 8.93mg	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	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	38.7% 387mg	46.2% 462mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	39.5% 0.36mg	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	232% 18.6mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	80% 1.84mg	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	115% 804mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	2.07% 76.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Rolls, hamburger, whole grain white, calcium-fortified per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Rolls, hamburger, whole grain white, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Rolls, hamburger, whole grain white, calcium-fortified:

• 7 ounces of California Red Kidney Beans have 3.8 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Rolls, hamburger, whole grain white, calcium-fortified.
• While 7 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 1.4 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rolls, hamburger, whole grain white, calcium-fortified provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Rolls, hamburger, whole grain white, calcium-fortified:

• 7 ounces of California Red Kidney Beans have 6.1 times more Copper, 3.6 times more Iron, 4.2 times more Magnesium, 2.6 times more Phosphorus, 7.8 times more Potassium and 1.2 times more Zinc than Rolls, hamburger, whole grain white, calcium-fortified.
• While 7 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 4.4 times more Selenium and 46.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.3 times more Energy, 1.3 times more Carbohydrate, 10.8 times more Fiber and 2.6 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
• While 7 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 14 times more Fat, 32.3 times more Saturated Fat, 1.6 times more Omega 3 and 20.1 times more Omega 6 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6