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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Boiled Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	8.7% 252kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	8.96% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	68.6% 89g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	32% 12g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	61.5% 431mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	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	0.26% 3.97mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	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 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 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 Red Kidney Beans vs Rolls, hamburger or hot dog, whole wheat:

• 7 ounces of Boiled Red Kidney Beans have 3.1 times more Vitamin B9 and 1.9 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain more Vitamin A, 2.8 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin B12 and 13.7 times more Vitamin E than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Boiled 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 Red Kidney Beans vs Rolls, hamburger or hot dog, whole wheat:

• 7 ounces of Boiled Red Kidney Beans have 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 7.1 times more Calcium, 1.8 times more Magnesium, 4.8 times more Manganese, 1.5 times more Phosphorus, 27.4 times more Selenium, 238.5 times more Sodium and 1.6 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.2 times more Fiber than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain 2.1 times more Energy, 8.8 times more Fat, 12.8 times more Saturated Fat, 15 times more Omega 6, 2 times more Carbohydrate, 18.5 times more Sugars and 1.4 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6