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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	California Red Kidney Beans	Recommended Dietary Allowance
Energy	48% 1389kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	183% 237g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	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	82.5% 31.4g	260% 99g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.3mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	83.3% 333μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	62.7% 627mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	485% 4.37mg	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	353% 28.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	173% 3.97mg	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	447% 3131mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	432% 6477mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Pancakes, whole wheat, dry mix, incomplete have 4.1 times more Vitamin B2 and 3.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 3.5 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin C than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Pancakes, whole wheat, dry mix, incomplete have 1.9 times more Phosphorus, 5.9 times more Selenium and 148.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.9 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 4 times more Potassium and 1.6 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Raw California Red Kidney Beans have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pancakes, whole wheat, dry mix, incomplete have 5.3 times more Fat, 4.5 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.7 times more Omega 3, 3.2 times more Fiber and 2.3 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Raw California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.