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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Red Kidney Beans	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	23% 669kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	68% 88.5g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	20% 7.54g	38g per day for Men 19-50 years
Protein	80% 44.7g	34% 19g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	76.6% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	16.5% 165mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	47.6% 0.43mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Rolls, hamburger or hotdog, mixed-grain per 7 oz

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

• 7 ounces of Red Kidney Beans have 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 4.3 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 1.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw Red Kidney Beans.
• 7 ounces of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Red Kidney Beans have 3.2 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 3.3 times more Phosphorus, 8.5 times more Potassium and 2.7 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 9.9 times more Selenium and 38.2 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rolls, hamburger or hotdog, mixed-grain contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.3 times more Energy, 5.4 times more Omega 3, 1.4 times more Carbohydrate, 4 times more Fiber and 2.3 times more Protein than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 5.7 times more Fat, 9 times more Saturated Fat, 4.8 times more Omega 6 and 3 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6