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

Macros Ratio

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

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 522kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	8.62% 2.76g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.5g	94% 122g	130g per day for Men 19-50 years
Sugars	17% 12.4g	5.75% 4.17g	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	20% 7.54g	79.4% 30g	38g per day for Men 19-50 years
Protein	34% 19g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.6% 0.92mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	60.6% 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	55% 220μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.93% 0.14mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 189mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	98% 7.84mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	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	34.6% 242mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	60.6% 909mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

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

• 7 ounces of Rolls, hamburger or hotdog, mixed-grain have 9.9 times more Selenium and 38.2 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 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.
• Both Rolls, hamburger or hotdog, mixed-grain and Red Kidney Beans contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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