Comparing Nutrients in 100 calories California Red Kidney Beans VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 39g

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

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	California Red Kidney Beans	Waffles, whole wheat, lowfat, 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	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.55g	4.4% 1.67g	38g per day for Men 19-50 years
Protein	13% 7.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.7% 60.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	17% 0.22mg	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	5.54% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	27.7% 0.67μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	5.9% 59mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	8.34% 0.075mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	6.02% 25.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	29% 0.67mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.88% 64mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	14.4% 217mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	4.14% 0.46mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.4% 15g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat Nutrients Per 100 Kcal

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

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

• 100 calories of California Red Kidney Beans have 1.6 times more Vitamin B5 and 5.4 times more Vitamin B9 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 100 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 2.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Raw California Red Kidney Beans as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 100 calories of California Red Kidney Beans have 4.4 times more Copper, 1.9 times more Magnesium, 7.1 times more Potassium and 1.7 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 100 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.2 times more Manganese, 12.2 times more Selenium and 65 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Calcium, Iron and Phosphorus per 100 calories.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 4.5 times more Fiber and 2.7 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 100 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2 times more Omega 3 and 30.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Waffles, whole wheat, lowfat, 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