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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	36% 1044kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	2.5% 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	69.6% 90g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	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	2.74% 2g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 3.14g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Boiled 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	26.5% 0.32mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	7.94% 31.8μg	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	107% 0.96mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	82.3% 1.9mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	4.65% 172g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Boiled Red Kidney Beans per 14 oz

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

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

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, more Vitamin B12, 32 times more Vitamin E and 1.3 times more Vitamin K than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 16.3 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 1.4 times more Calcium, 1.6 times more Manganese, 2.5 times more Phosphorus and 252.5 times more Sodium than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 2.7 times more Copper, 4.7 times more Iron, 1.5 times more Magnesium, 3.3 times more Potassium, 3 times more Selenium and 2.1 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 2.1 times more Energy, 17.7 times more Fat, 10.8 times more Saturated Fat, 4.6 times more Omega 3, 14.9 times more Omega 6, 1.9 times more Carbohydrate and 5.4 times more Sugars than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 5.3 times more Fiber and 3.2 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6