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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	18.4% 534kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	22% 28.8g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	5.06% 3.67g	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	6.68% 4.84g	0% 0g	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	% 4.03g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.67g	g per day for Men 19-50 years
Fiber	32% 12g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	44% 24.6g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.28% 65.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	11.3% 0.15mg	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	21% 83.3μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.7% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	2.65% 2.4mg	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	5.42% 0.81mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	39.3% 393mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	29.8% 0.27mg	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	60% 4.8mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	14.5% 0.33mg	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	61.5% 431mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.93% 71.3g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rolls, hamburger or hot dog, whole wheat vs Canned Kidney Beans:

• Rolls, hamburger or hot dog, whole wheat have 3.8 times more Vitamin B1, 3.7 times more Vitamin B2, 11 times more Vitamin B3, 6.1 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin B12 and 20.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Rolls, hamburger or hot dog, whole wheat and Canned All Types Kidney Beans have similar amounts of Vitamin B9, Vitamin C and Vitamin K per 7 oz.
• Both Rolls, hamburger or hot dog, whole wheat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rolls, hamburger or hot dog, whole wheat vs Canned Kidney Beans:

• Rolls, hamburger or hot dog, whole wheat have 5.8 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 13.8 times more Manganese, 2.4 times more Phosphorus, 36.6 times more Selenium, 1.6 times more Sodium and 3.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Water than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Canned All Types Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, hamburger or hot dog, whole wheat have 3.2 times more Energy, 7.3 times more Fat, 6.5 times more Saturated Fat, 2.1 times more Omega 3, 15.1 times more Omega 6, 3.1 times more Carbohydrate, 3.2 times more Sugars, more Fructose, 1.4 times more Fiber and 2.4 times more Protein than Canned All Types Kidney Beans.
• Both Rolls, hamburger or hot dog, whole wheat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.