Comparing Nutrients in 14 ounces Pancakes, whole-wheat, dry mix, incomplete VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Red Kidney Beans	Recommended Dietary Allowance
Energy	47% 1365kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	NA	159% 60.3g	38g per day for Men 19-50 years
Protein	91% 51g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.26mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.3% 0.9mg	121% 1.58mg	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	81.4% 325μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	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	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Red Kidney Beans	Recommended Dietary Allowance
Calcium	178% 1782mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	389% 31mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	386% 8.87mg	192% 4.4mg	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	443% 3104mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	52% 1766mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	274% 151μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	375% 5632mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.94% 35g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole-wheat, dry mix, incomplete VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Pancakes, whole-wheat, dry mix, incomplete versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pancakes, whole-wheat, dry mix, incomplete vs Red Kidney Beans:

• 14 ounces of Pancakes, whole-wheat, dry mix, incomplete have 5 times more Vitamin B2 and 3.2 times more Vitamin B3 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.7 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pancakes, whole-wheat, dry mix, incomplete vs Red Kidney Beans:

• 14 ounces of Pancakes, whole-wheat, dry mix, incomplete have 5.4 times more Calcium, 2 times more Manganese, 1.9 times more Phosphorus, 11.9 times more Selenium and 118.3 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.3 times more Magnesium, 3.1 times more Potassium and 1.4 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Red Kidney Beans contain similar levels of Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pancakes, whole-wheat, dry mix, incomplete have 2.5 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 11.9 times more Omega 3 and 1.8 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6