Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Boiled Kidney Beans

Weight per 300 calories

Rolls, hamburger or hot dog, wheat/cracked wheat

112g

Boiled Kidney Beans

236g

Rolls, hamburger or hot dog, wheat/cracked wheat have 2.1 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, wheat/cracked wheatvs Boiled Kidney Beans

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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4.15%4.03g

Fat

1.2%1.2g

4.03 gvs1.2 g

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

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2.6%0.83g

Saturated Fat

0.54%0.17g

0.83 gvs0.17 g

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

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13%0.21g

Omega 3

25%0.4g

0.21 gvs0.4 g

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

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10.6%1.8g

Omega 6

1.5%0.26g

1.8 gvs0.26 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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40.6%52.8g

Carbohydrate

41.4%54g

52.8 gvs54 g

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

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10.6%7.7g

Sugars

1.04%0.76g

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

7.7 gvs0.76 g

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

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4.6%3.33g

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]

3.33 gvsNA g

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

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%2.57g

Glucose

2.57 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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12.3%4.7g

Fiber

39.8%15g

4.7 gvs15 g

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

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23.3%13g

Protein

36.6%20.5g

13 gvs20.5 g

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

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Vitamins

Rolls, hamburger or hot dog, wheat/cracked wheatvs Boiled Kidney Beans

3.35%30μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

30 μgvs0 μg

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

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49.4%0.59mg

Vitamin B1

31.5%0.38mg

Thiamine

0.59 mgvs0.38 mg

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

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25%0.32mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.32 mgvs0.14 mg

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

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33.3%5.33mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

5.33 mgvs1.37 mg

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

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14.7%0.73mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.73 mgvs0.52 mg

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

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11%0.14mg

Vitamin B6

22%0.28mg

Pyridoxine

0.14 mgvs0.28 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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23.4%94μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

94 μgvs307 μg

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

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8.83%0.21μg

Vitamin B12

0%0μg

Cobalamin

0.21 μgvs0 μg

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

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1.6%1.45mg

Vitamin C

3.15%2.83mg

Ascorbic acid

1.45 mgvs2.83 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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2.97%0.45mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.45 mgvs0.071 mg

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

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6.3%7.6μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

7.6 μgvs20 μg

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

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Minerals

Rolls, hamburger or hot dog, wheat/cracked wheatvs Boiled Kidney Beans

22%219mg

Calcium

8.27%82.7mg

219 mgvs82.7 mg

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

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20.4%0.18mg

Copper

56.7%0.51mg

0.18 mgvs0.51 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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40.7%3.26mg

Iron

65.6%5.24mg

3.26 mgvs5.24 mg

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

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12.5%52.4mg

Magnesium

23.6%99mg

52.4 mgvs99 mg

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

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59.7%1.37mg

Manganese

44%1mg

1.37 mgvs1 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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24.5%172mg

Phosphorus

46.6%326mg

172 mgvs326 mg

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

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5.94%202mg

Potassium

28%957mg

202 mgvs957 mg

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

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54%29.8μg

Selenium

4.72%2.6μg

29.8 μgvs2.6 μg

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

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34.4%516mg

Sodium

0.16%2.36mg

516 mgvs2.36 mg

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

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12%1.3mg

Zinc

21.5%2.36mg

1.3 mgvs2.36 mg

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

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1.06%39.3g

Water

4.27%158g

39.3 gvs158 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 Rolls, hamburger or hot dog, wheat/cracked wheat vs Boiled Kidney Beans:

Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 3.9 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Vitamin B6, 3.3 times more Vitamin B9, 2 times more Vitamin C and 2.6 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Boiled Kidney Beans:

Rolls, hamburger or hot dog, wheat/cracked wheat have 2.6 times more Calcium, 1.4 times more Manganese, 11.5 times more Selenium and 218.6 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.8 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 4.7 times more Potassium, 1.8 times more Zinc and 4 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.

Comparison of macro-nutrients per 300 calories:

Rolls, hamburger or hot dog, wheat/cracked wheat have 3.4 times more Fat, 7 times more Omega 6 and 10.2 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.9 times more Omega 3, 3.2 times more Fiber and 1.6 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheatBoiled Kidney BeansVS Rolls, hamburger or hot dog, whole wheatRolls, hamburger or hot dog, wheat/cracked wheatVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: