Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	5.54% 161kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	7.4% 7.16g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	72.2% 94g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	19% 13.7g	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	0% 0g	8.2% 5.93g	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	% 4.56g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	19.4% 0.25mg	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	11.4% 45.6μg	41.7% 167μg	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	1.76% 1.6mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	36.4% 0.33mg	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	31% 2.5mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	106% 2.44mg	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	30% 210mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Rolls, hamburger or hot dog, wheat/cracked wheat per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 5 times more Vitamin B1, 4.3 times more Vitamin B2, 9.7 times more Vitamin B3, 5.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, 20 times more Vitamin E and 1.7 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Potassium and 2.2 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 6.8 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 24.3 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 3.3 times more Energy, 10 times more Fat, 6 times more Saturated Fat, 3.6 times more Omega 3, 19.4 times more Omega 6, 3.2 times more Carbohydrate, 3.7 times more Sugars, more Fructose and 2.2 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6