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

Weight per 300 calories

Rolls, hamburger, whole grain white, calcium-fortified
118g
California Red Kidney Beans
91g

Raw California Red Kidney Beans have 1.3 times more energy per unit of mass than Rolls, hamburger, whole grain white, calcium-fortified, which is high in comparison to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

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

Macros Ratio

Protein Fat Carbs

Rolls, hamburger, whole grain white, calcium-fortified
15%
12%
73%
California Red Kidney Beans
29%
1%
70%
300 kcal ▼

Macro Nutrients

Rolls, hamburger, whole grain white, calcium-fortifiedvs 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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4.23%4.1g
Fat
0.23%0.23g
4.1 gvs0.23 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.28%1.37g
Saturated Fat
0.1%0.033g
1.37 gvs0.033 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.93%0.16g
Omega 3
4.77%0.076g
0.16 gvs0.076 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.5%1.28g
Omega 6
0.29%0.049g
1.28 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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42%54.7g
Carbohydrate
42%54.4g
54.7 gvs54.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15%11g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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7.12%2.7g
Fiber
59.6%22.6g
2.7 gvs22.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.5%11g
Protein
39.6%22g
11 gvs22 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rolls, hamburger, whole grain white, calcium-fortifiedvs California Red Kidney Beans
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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51.3%0.62mg
Vitamin B1
40%0.48mg
Thiamine
0.62 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.6%0.37mg
Vitamin B2
15.3%0.2mg
Riboflavin
0.37 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34%5.47mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
5.47 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
14%0.71mg
Pantothenic acid
NA mgvs0.71 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.4%0.12mg
Vitamin B6
27.8%0.36mg
Pyridoxine
0.12 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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41%165μg
Vitamin B9
89.5%358μg
Folates and Folic Acid
165 μgvs358 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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0%0mg
Vitamin C
4.55%4.1mg
Ascorbic acid
0 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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2.6%0.39mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.39 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.9%5.9μg
Vitamin K
NA
Phytomenadione or phylloquinone
5.9 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rolls, hamburger, whole grain white, calcium-fortifiedvs California Red Kidney Beans
27.4%274mg
Calcium
17.7%177mg
274 mgvs177 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.4%0.21mg
Copper
111%1mg
0.21 mgvs1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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38%3.05mg
Iron
106%8.5mg
3.05 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.6%44.7mg
Magnesium
34.6%145mg
44.7 mgvs145 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.4%1.1mg
Manganese
39.5%0.91mg
1.1 mgvs0.91 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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25.7%180mg
Phosphorus
52.6%368mg
180 mgvs368 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.57%224mg
Potassium
40%1355mg
224 mgvs1355 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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30%16.5μg
Selenium
5.3%2.9μg
16.5 μgvs2.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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40%602mg
Sodium
0.67%10mg
602 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22%2.4mg
Zinc
21%2.3mg
2.4 mgvs2.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.23%45.5g
Water
0.29%10.7g
45.5 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, whole grain white, calcium-fortified vs California Red Kidney Beans:
Comparing minerals per 300 calories for Rolls, hamburger, whole grain white, calcium-fortified vs California Red Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Rolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incompleteCalifornia Red Kidney BeansVS Pancakes, whole wheat, dry mix, incompleteRolls, hamburger, whole grain white, calcium-fortifiedVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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