Comparing Nutrients in 100 grams Rolls, hamburger or hotdog, mixed-grain VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	9.07% 263kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.3% 44.6g	17.5% 23g	130g per day for Men 19-50 years
Sugars	8.62% 6.25g	0.44% 0.32g	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	10% 3.8g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	17% 9.6g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Boiled 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	38.6% 0.46mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.08% 0.092mg	9.23% 0.12mg	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	27.8% 111μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	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	0.47% 0.07mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.5% 95mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	27% 0.24mg	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	49.4% 3.95mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	20.7% 0.48mg	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	17.4% 122mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	30.5% 458mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	1.03% 38g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, mixed-grain VS Boiled Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, hamburger or hotdog, mixed-grain versus 100 g of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rolls, hamburger or hotdog, mixed-grain vs Boiled Red Kidney Beans:

• 100 grams of Rolls, hamburger or hotdog, mixed-grain have 2.9 times more Vitamin B1, 5.3 times more Vitamin B2, 7.7 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 1.3 times more Vitamin B6 and 2.7 times more Vitamin K than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per 100 grams.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Rolls, hamburger or hotdog, mixed-grain vs Boiled Red Kidney Beans:

• 100 grams of Rolls, hamburger or hotdog, mixed-grain have 3.4 times more Calcium, 1.3 times more Iron, 2.1 times more Manganese, 26.5 times more Selenium and 229 times more Sodium than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 2.5 times more Potassium than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Boiled Red Kidney Beans contain similar levels of Copper, Magnesium, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, hamburger or hotdog, mixed-grain have 2.1 times more Energy, 12 times more Fat, 19.3 times more Saturated Fat, 10.2 times more Omega 6, 2 times more Carbohydrate and 19.5 times more Sugars than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 2.5 times more Omega 3 and 1.9 times more Fiber than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Boiled Red Kidney Beans offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6