Comparing Nutrients in 100 grams California Red Kidney Beans VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	California Red Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	11.4% 330kcal	9.28% 269kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	3.72% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	9.46% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	4.12% 3g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.5% 25g	11% 4.2g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	9.77% 0.13mg	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	99% 394μg	21% 84μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.9% 0.19μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	1.44% 1.3mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	19.5% 195mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	18.3% 0.17mg	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	117% 9.35mg	36.5% 2.92mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	53.6% 1.23mg	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	58% 405mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	48.5% 26.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.95% 35.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Raw California 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 Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin B1 and Vitamin B5 per 100 g.
• Both Raw California Red Kidney Beans as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Raw California Red Kidney Beans have 6.7 times more Copper, 3.2 times more Iron, 3.4 times more Magnesium, 2.6 times more Phosphorus, 8.2 times more Potassium and 2.2 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 8.3 times more Selenium and 42.1 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Calcium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.2 times more Energy, 1.3 times more Carbohydrate, 5.9 times more Fiber and 2.1 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 14.4 times more Fat, 20.7 times more Saturated Fat, 2.2 times more Omega 3 and 29.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.