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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	18.4% 534kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	1.13% 0.19g	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	89% 116g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	NA	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	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	% 4.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32% 12g	130% 49.4g	38g per day for Men 19-50 years
Protein	44% 24.6g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.28% 65.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	39.3% 393mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	96% 2.2mg	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	61.5% 431mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	1.93% 71.3g	0.64% 23.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Rolls, hamburger or hot dog, whole wheat versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 2.1 times more Vitamin B3 and more Vitamin B12 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.3 times more Vitamin B2, 2 times more Vitamin B6, 9.4 times more Vitamin B9 and 3.5 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 1.5 times more Calcium, 2.1 times more Manganese, 10.3 times more Selenium and 36.7 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.2 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus, 5.6 times more Potassium and 1.6 times more Zinc than Rolls, hamburger or hot dog, whole wheat.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 9.7 times more Fat, 14.2 times more Saturated Fat and 16.5 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.3 times more Carbohydrate, 4.1 times more Fiber and 2 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Royal Red Kidney Beans offer comparable quantities of Energy and Omega 3 per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6