Comparing Nutrients in 100 calories California Red Kidney Beans VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Waffles, gluten-free, frozen, ready-to-heat: 38g

California Red Kidney Beans have 1.3 times more energy per 100g than Waffles, gluten-free, frozen, ready-to-heat. It has high energy density when compared to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	3.47% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	0.91% 0.66g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.26% 0.19g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	20% 7.55g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	13% 7.4g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	2.53% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	1.17% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	1.96% 0.025mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 119μg	0.76% 3.04μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	42.5% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.43% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.5% 4.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	5.9% 59mg	1.52% 15.2mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	3.76% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	35.4% 2.83mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	2.8% 11.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.5% 123mg	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	0.28% 0.15μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.45% 16.5g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Waffles, Gluten-free, Frozen, Ready-to-heat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Waffles, gluten-free, frozen, ready-to-heat?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• 100 calories of California Red Kidney Beans have 5.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 39.3 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• While 100 kcal of Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• 100 calories of California Red Kidney Beans have 3.9 times more Calcium, 9.9 times more Copper, 11.8 times more Iron, 4.1 times more Magnesium, 9.6 times more Potassium and 4.1 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While 100 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 57.6 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Manganese and Phosphorus per 100 calories.
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium, Potassium and Zinc
• Both Raw California Red Kidney Beans as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 14.2 times more Fiber and 7.1 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 100 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 44.4 times more Fat, 11.5 times more Omega 3 and 37 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein