Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Boiled Red Kidney Beans	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	8.7% 252kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.22% 1.67g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	18.6% 3.17g	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	76.5% 99g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	20% 14.4g	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	6.8% 4.94g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	89.8% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	9.6% 0.13mg	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	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	24% 0.22mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	44% 1mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Rolls, hamburger or hotdog, plain 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, plain 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, plain:

• 7 ounces of Boiled Red Kidney Beans have 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.8 times more Vitamin K than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain more Vitamin A, 3.4 times more Vitamin B1, 5.1 times more Vitamin B2, 7.2 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin B12 than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Boiled Red Kidney Beans as well as Rolls, hamburger or hotdog, plain have insufficient amounts of 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, plain:

• 7 ounces of Boiled Red Kidney Beans have 2.2 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 3.3 times more Potassium and 1.5 times more Zinc than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain 5.1 times more Calcium, 22.7 times more Selenium and 247 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Rolls, hamburger or hotdog, plain contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 4.1 times more Fiber than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain 2.2 times more Energy, 7.8 times more Fat, 11.7 times more Saturated Fat, 14.9 times more Omega 6, 2.2 times more Carbohydrate and 22.8 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Rolls, hamburger or hotdog, plain offer comparable quantities of Omega 3 and Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6