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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	36% 1044kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	10% 7.34g	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	2.74% 2g	0% 0g	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	% 1.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.14g	% 7.34g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	45% 17g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	22.6% 0.29mg	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	7.94% 31.8μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	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	25.4% 3.8mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	59.5% 0.54mg	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	31.3% 2.5mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	29% 0.67mg	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	204% 1425mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	4.65% 172g	8.37% 310g	3700g per day for Men 19-50 years

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

• Waffles, gluten-free, frozen, ready-to-heat have 4.4 times more Vitamin B3, 3.5 times more Vitamin B5, more Vitamin B12, 48 times more Vitamin E and 2.7 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.5 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 14 oz.

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

• Waffles, gluten-free, frozen, ready-to-heat have 4.6 times more Manganese, 4 times more Phosphorus and 1.7 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Copper, 1.9 times more Iron, 1.9 times more Potassium, 2.3 times more Selenium and 1.8 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Canned All Types Kidney Beans have similar amounts of Calcium, Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 3.1 times more Energy, 14.7 times more Fat, 5.5 times more Saturated Fat, 9.4 times more Omega 3, 15 times more Omega 6 and 3 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Fiber and 1.9 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Canned All Types Kidney Beans have similar amounts of Sugars per 14 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.