Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, whole wheatVS California Red Kidney Beans

Weight per 300 calories

Rolls, hamburger or hot dog, whole wheat

112g

California Red Kidney Beans

91g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, whole wheat or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, whole wheat

18%

15%

67%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, whole wheatvs California Red 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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5.04%4.9g

Fat

0.23%0.23g

4.9 gvs0.23 g

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

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3.2%1.03g

Saturated Fat

0.1%0.033g

1.03 gvs0.033 g

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

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12%0.19g

Omega 3

4.77%0.076g

0.19 gvs0.076 g

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

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10.5%1.8g

Omega 6

0.29%0.049g

1.8 gvs0.049 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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38.5%50g

Carbohydrate

42%54.4g

50 gvs54.4 g

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

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9.1%6.6g

Sugars

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

6.6 gvsNA g

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

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3.75%2.72g

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]

2.72 gvsNA g

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

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%2.26g

Glucose

2.26 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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18%6.8g

Fiber

59.6%22.6g

6.8 gvs22.6 g

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

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24.7%14g

Protein

39.6%22g

14 gvs22 g

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

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Vitamins

Rolls, hamburger or hot dog, whole wheatvs California Red Kidney Beans

4.1%37μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

37 μgvs0 μg

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

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41%0.49mg

Vitamin B1

40%0.48mg

Thiamine

0.49 mgvs0.48 mg

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

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16%0.21mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.21 mgvs0.2 mg

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

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31.5%5.04mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

5.04 mgvs1.87 mg

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

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19%0.94mg

Vitamin B5

14%0.71mg

Pantothenic acid

0.94 mgvs0.71 mg

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

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16.6%0.22mg

Vitamin B6

27.8%0.36mg

Pyridoxine

0.22 mgvs0.36 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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11.7%47μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

47 μgvs358 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

4.55%4.1mg

Ascorbic acid

1.45 mgvs4.1 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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3.05%0.46mg

Vitamin E

Tocopherols and Tocotrienols

0.46 mgvsNA mg

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

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4.2%5μg

Vitamin K

Phytomenadione or phylloquinone

5 μgvsNA μg

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

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Minerals

Rolls, hamburger or hot dog, whole wheatvs California Red Kidney Beans

22%221mg

Calcium

17.7%177mg

221 mgvs177 mg

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

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29.6%0.27mg

Copper

111%1mg

0.27 mgvs1 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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33.7%2.7mg

Iron

106%8.5mg

2.7 mgvs8.5 mg

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

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21.5%90mg

Magnesium

34.6%145mg

90 mgvs145 mg

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

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112%2.58mg

Manganese

39.5%0.91mg

2.58 mgvs0.91 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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34.6%242mg

Phosphorus

52.6%368mg

242 mgvs368 mg

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

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7.94%270mg

Potassium

40%1355mg

270 mgvs1355 mg

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

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66.7%36.7μg

Selenium

5.3%2.9μg

36.7 μgvs2.9 μg

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

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35.5%532mg

Sodium

0.67%10mg

532 mgvs10 mg

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

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17.3%1.9mg

Zinc

21%2.3mg

1.9 mgvs2.3 mg

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

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1.1%40g

Water

0.29%10.7g

40 gvs10.7 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, whole wheat vs California Red Kidney Beans:

Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin B12 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.7 times more Vitamin B6, 7.6 times more Vitamin B9 and 2.8 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
Both Rolls, hamburger or hot dog, whole wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
Both Rolls, hamburger or hot dog, whole wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rolls, hamburger or hot dog, whole wheat vs California Red Kidney Beans:

Rolls, hamburger or hot dog, whole wheat have 1.2 times more Calcium, 2.8 times more Manganese, 12.6 times more Selenium and 53.2 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.8 times more Copper, 3.1 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus and 5 times more Potassium than Rolls, hamburger or hot dog, whole wheat.
Both Rolls, hamburger or hot dog, whole wheat and Raw California Red Kidney Beans have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, hamburger or hot dog, whole wheat have 21.5 times more Fat, 31.4 times more Saturated Fat, 2.5 times more Omega 3 and 36.4 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.3 times more Fiber and 1.6 times more Protein than Rolls, hamburger or hot dog, whole wheat.
Both Rolls, hamburger or hot dog, whole wheat and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Rolls, hamburger or hot dog, whole wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, hamburger or hot dog, whole wheatVS Crackers, sandwich-type, peanut butter filled, reduced fatCalifornia Red Kidney BeansVS Crackers, sandwich-type, peanut butter filled, reduced fatRolls, hamburger or hot dog, whole wheatVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, whole wheatVS California Red Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, whole wheat or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: