Comparing Nutrients in 14 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	35% 1020kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.83g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	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	150% 195g	183% 237g	130g per day for Men 19-50 years
Sugars	23.5% 17g	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	45% 17g	260% 99g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	68.4% 615μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	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	56.6% 226μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	283% 6.8μg	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	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	56.8% 568mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	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	319% 25.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	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	162% 1135mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	92% 10mg	11mg per day for Men 19-50 years
Water	4.1% 152g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs California Red Kidney Beans:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin B12 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.1 times more Vitamin B5, 6.9 times more Vitamin B9 and more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and California Red Kidney Beans provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs California Red Kidney Beans:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.7 times more Manganese, 9.5 times more Selenium and 50.6 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.4 times more Calcium, 5.7 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus, 9.1 times more Potassium and 2.2 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 14.3 times more Fat, 19.8 times more Saturated Fat, 1.6 times more Omega 3 and 24 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.3 times more Energy, 5.8 times more Fiber and 3.4 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and California Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6