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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Red Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	23% 669kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	7.4% 7.16g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	72.2% 94g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	NA	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	NA	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79.4% 30g	22% 8.33g	38g per day for Men 19-50 years
Protein	80% 44.7g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	101% 1.2mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	16.5% 165mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.9% 70g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans 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 Red Kidney Beans vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 7 ounces of Red Kidney Beans have 3.1 times more Vitamin B6, 4.7 times more Vitamin B9 and 3.5 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B12 and 1.9 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• 7 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 4.2 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2.6 times more Phosphorus, 7.5 times more Potassium and 2.4 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.4 times more Calcium, 8.3 times more Selenium and 38.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.3 times more Energy, 1.9 times more Omega 3, 1.3 times more Carbohydrate, 3.6 times more Fiber and 1.9 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 3.4 times more Fat, 4.8 times more Saturated Fat, 7.1 times more Omega 6 and 3.3 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6