Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Boiled Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17.4% 504kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	131% 171g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	9.47% 6.87g	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	2.74% 2g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.14g	g per day for Men 19-50 years
Fiber	67% 25.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	53% 0.64mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	20.5% 0.27mg	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	129% 516μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	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	0.79% 0.12mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	14% 139mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	39.2% 0.35mg	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	110% 8.8mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	135% 3.1mg	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	78.2% 548mg	204% 1425mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	18% 2mg	11mg per day for Men 19-50 years
Water	7.2% 266g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• Boiled All Types Kidney Beans have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B6, 16.3 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, more Vitamin B12, 32 times more Vitamin E and 1.3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• Boiled All Types Kidney Beans have 2.4 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 3.3 times more Potassium, 2.8 times more Selenium, 2 times more Zinc and 1.5 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 1.8 times more Manganese, 2.6 times more Phosphorus and 505 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 4.6 times more Fiber and 3.2 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 2.1 times more Energy, 17.7 times more Fat, 10.7 times more Saturated Fat, 4.5 times more Omega 3, 14.8 times more Omega 6, 1.9 times more Carbohydrate and 5.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.