Comparing Nutrients in 300 calories California Red Kidney BeansVS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 300 calories

California Red Kidney Beans

91g

Rolls, hamburger, whole grain white, calcium-fortified

118g

California Red Kidney Beans have 1.3 times more energy per 100g than Rolls, hamburger, whole grain white, calcium-fortified. It has high energy density when compared to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Rolls, hamburger, whole grain white, calcium-fortified

15%

12%

73%

300 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Rolls, hamburger, whole grain white, calcium-fortified

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.23%0.23g

Fat

4.23%4.1g

0.23 gvs4.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.033g

Saturated Fat

4.28%1.37g

0.033 gvs1.37 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.77%0.076g

Omega 3

9.93%0.16g

0.076 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g

Omega 6

7.5%1.28g

0.049 gvs1.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42%54.4g

Carbohydrate

42%54.7g

54.4 gvs54.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

15%11g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs11 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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59.6%22.6g

Fiber

7.12%2.7g

22.6 gvs2.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39.6%22g

Protein

19.5%11g

22 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

California Red Kidney Beansvs Rolls, hamburger, whole grain white, calcium-fortified

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40%0.48mg

Vitamin B1

51.3%0.62mg

Thiamine

0.48 mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%0.2mg

Vitamin B2

28.6%0.37mg

Riboflavin

0.2 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

34%5.47mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.71mg

Vitamin B5

Pantothenic acid

0.71 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27.8%0.36mg

Vitamin B6

9.4%0.12mg

Pyridoxine

0.36 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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89.5%358μg

Vitamin B9

41%165μg

Folates and Folic Acid

358 μgvs165 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.55%4.1mg

Vitamin C

0%0mg

Ascorbic acid

4.1 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

2.6%0.39mg

Tocopherols and Tocotrienols

NA mgvs0.39 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

4.9%5.9μg

Phytomenadione or phylloquinone

NA μgvs5.9 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

California Red Kidney Beansvs Rolls, hamburger, whole grain white, calcium-fortified

17.7%177mg

Calcium

27.4%274mg

177 mgvs274 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg

Copper

23.4%0.21mg

1 mgvs0.21 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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106%8.5mg

Iron

38%3.05mg

8.5 mgvs3.05 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.6%145mg

Magnesium

10.6%44.7mg

145 mgvs44.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39.5%0.91mg

Manganese

47.4%1.1mg

0.91 mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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52.6%368mg

Phosphorus

25.7%180mg

368 mgvs180 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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40%1355mg

Potassium

6.57%224mg

1355 mgvs224 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.3%2.9μg

Selenium

30%16.5μg

2.9 μgvs16.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.67%10mg

Sodium

40%602mg

10 mgvs602 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.3mg

Zinc

22%2.4mg

2.3 mgvs2.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.29%10.7g

Water

1.23%45.5g

10.7 gvs45.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Rolls, hamburger, whole grain white, calcium-fortified:

Raw California Red Kidney Beans have 2.9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Rolls, hamburger, whole grain white, calcium-fortified:

Raw California Red Kidney Beans have 4.7 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 2 times more Phosphorus and 6.1 times more Potassium than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 1.5 times more Calcium, 5.7 times more Selenium and 60.2 times more Sodium than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw California Red Kidney Beans have 8.4 times more Fiber and 2 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 18.1 times more Fat, 41.8 times more Saturated Fat, 2.1 times more Omega 3 and 26 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw California Red Kidney Beans as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansRolls, hamburger, whole grain white, calcium-fortifiedVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Pancakes, whole wheat, dry mix, incompleteRolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incomplete

Compare Foods

Comparing Nutrients in 300 calories California Red Kidney BeansVS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 300 calories

Which food has more nutrients per 300 calories - California Red Kidney Beans or Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: