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Comparing Nutrients in 500 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Boiled Kidney Beans

Weight per 500 calories

Rolls, hamburger or hot dog, wheat/cracked wheat
186g
Boiled Kidney Beans
394g

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 500 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%
3%
70%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.9%6.7g
Fat
2.03%1.97g
6.7 gvs1.97 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.33%1.4g
Saturated Fat
0.9%0.29g
1.4 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.5%0.34g
Omega 3
42%0.67g
0.34 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.6%3g
Omega 6
2.5%0.43g
3 gvs0.43 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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67.6%88g
Carbohydrate
69%89.8g
88 gvs89.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17.7%13g
Sugars
1.74%1.26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13 gvs1.26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.67%5.56g
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]
5.56 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.28g
Glucose
NA
4.28 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.5%7.8g
Fiber
66.3%25g
7.8 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39%21.7g
Protein
61%34g
21.7 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

5.58%50μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
50 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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82.4%0.99mg
Vitamin B1
52.5%0.63mg
Thiamine
0.99 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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41.6%0.54mg
Vitamin B2
17.6%0.23mg
Riboflavin
0.54 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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55.5%8.9mg
Vitamin B3
14.2%2.28mg
Niacin, nicotinic acid, niacinamide
8.9 mgvs2.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.5%1.22mg
Vitamin B5
17.3%0.87mg
Pantothenic acid
1.22 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18%0.24mg
Vitamin B6
36.3%0.47mg
Pyridoxine
0.24 mgvs0.47 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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39%156μg
Vitamin B9
128%512μg
Folates and Folic Acid
156 μgvs512 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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14.7%0.35μg
Vitamin B12
0%0μg
Cobalamin
0.35 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.7%2.4mg
Vitamin C
5.25%4.72mg
Ascorbic acid
2.4 mgvs4.72 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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4.96%0.74mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
0.74 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.5%12.6μg
Vitamin K
27.6%33μg
Phytomenadione or phylloquinone
12.6 μgvs33 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

36.4%364mg
Calcium
13.8%138mg
364 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34%0.31mg
Copper
94%0.85mg
0.31 mgvs0.85 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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68%5.43mg
Iron
109%8.74mg
5.43 mgvs8.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%87.4mg
Magnesium
39.4%165mg
87.4 mgvs165 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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100%2.3mg
Manganese
73.6%1.7mg
2.3 mgvs1.7 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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41%286mg
Phosphorus
77.6%543mg
286 mgvs543 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.9%336mg
Potassium
47%1594mg
336 mgvs1594 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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90%49.6μg
Selenium
7.87%4.33μg
49.6 μgvs4.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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57.4%861mg
Sodium
0.26%3.94mg
861 mgvs3.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19.8%2.17mg
Zinc
35.8%3.94mg
2.17 mgvs3.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.77%65.5g
Water
7.12%264g
65.5 gvs264 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat vs Boiled Kidney Beans:
Comparing minerals per 500 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Boiled Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: