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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Boiled Red Kidney Beans	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	8.7% 252kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	68% 88.5g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	20% 7.54g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	76.6% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	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	0.26% 3.97mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	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 Red Kidney Beans VS Rolls, hamburger or hotdog, mixed-grain per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled 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 Red Kidney Beans vs Rolls, hamburger or hotdog, mixed-grain:

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Vitamin B6 and 2.7 times more Vitamin K than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 2.9 times more Vitamin B1, 5.3 times more Vitamin B2, 7.7 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Rolls, hamburger or hotdog, mixed-grain provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled Red Kidney Beans as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 2.5 times more Potassium than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 3.4 times more Calcium, 1.3 times more Iron, 2.1 times more Manganese, 26.5 times more Selenium and 229 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Rolls, hamburger or hotdog, mixed-grain contain similar levels of Copper, Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.5 times more Omega 3 and 1.9 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, 12 times more Fat, 19.3 times more Saturated Fat, 10.2 times more Omega 6, 2 times more Carbohydrate and 19.5 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Rolls, hamburger or hotdog, mixed-grain offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6