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

Weight per 100 calories

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

Raw California Red Kidney Beans have 1.3 times more energy per unit of mass than Waffles, whole wheat, lowfat, frozen, ready-to-heat, which is high in comparison to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

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

Macros Ratio

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

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	14% 18g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	NA	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	4.4% 1.67g	20% 7.55g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.7% 60.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.25% 0.12mg	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	5.54% 22μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	27.7% 0.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.36mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	8.34% 0.075mg	37% 0.33mg	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	31.3% 2.5mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	6.02% 25.3mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	16% 111mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	1.88% 64mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	14.4% 217mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	4.14% 0.46mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.096% 3.56g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 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 California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 1.6 times more Vitamin B5 and 5.4 times more Vitamin B9 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and California Red Kidney Beans 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin D in 100 calories.

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

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

Comparison of macro-nutrients per 100 calories:

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