Comparing Nutrients in 14 ounces Red Kidney Beans VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	46% 1338kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	8.86% 2.83g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	30.3% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	150% 195g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	23.5% 17g	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	159% 60.3g	45% 17g	38g per day for Men 19-50 years
Protein	160% 89.4g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	174% 2.27mg	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	391% 1564μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	283% 6.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	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	5.56% 0.83mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	33% 329mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	85% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	295% 6.8mg	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	230% 1611mg	162% 1135mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Red Kidney Beans have 1.4 times more Vitamin B1, 2.1 times more Vitamin B5, 6.9 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin B12 and 2 times more Vitamin E than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Red Kidney Beans have 3.6 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus, 8.3 times more Potassium and 2.4 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.7 times more Calcium, 1.5 times more Manganese, 9.5 times more Selenium and 46.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 1.3 times more Energy, 2.7 times more Omega 3, 1.2 times more Carbohydrate, 3.5 times more Fiber and 3.2 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 3.4 times more Fat, 4.6 times more Saturated Fat, 5.7 times more Omega 6 and 2 times more Sugars than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6