Comparing Nutrients in 14 ounces Glutino, Gluten Free Wafers, Lemon Flavored VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	70.5% 2044kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	69.6% 90g	130g per day for Men 19-50 years
Sugars	232% 168g	1.75% 1.27g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 168g	NA	g per day for Men 19-50 years
Fiber	0% 0g	67% 25.4g	38g per day for Men 19-50 years
Protein	0% 0g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	36.6% 0.48mg	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	0% 0μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	82.6% 12.4mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	95% 0.86mg	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	8.93% 0.71mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	74.2% 1.7mg	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	22% 155mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Glutino, Gluten Free Wafers, Lemon Flavored vs Boiled Kidney Beans:

• Glutino, Gluten Free Wafers, Lemon Flavored have 1.3 times more Vitamin B2 and 104 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.6 times more Vitamin B1, 8.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 14 ounces for Glutino, Gluten Free Wafers, Lemon Flavored vs Boiled Kidney Beans:

• Glutino, Gluten Free Wafers, Lemon Flavored have 111 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Calcium, more Copper, 12.3 times more Iron, 14 times more Magnesium, 22.6 times more Manganese, 3.5 times more Phosphorus, 11.3 times more Potassium, more Selenium, 33.3 times more Zinc and 59.8 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 14 ounces:

• Glutino, Gluten Free Wafers, Lemon Flavored have 4.1 times more Energy, 48.4 times more Fat, 143.8 times more Saturated Fat, 23.7 times more Omega 6, 3.3 times more Carbohydrate and 132.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Omega 3, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.