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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Red Kidney Beans	Recommended Dietary Allowance
Energy	35% 1020kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.83g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	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	150% 195g	187% 243g	130g per day for Men 19-50 years
Sugars	23.5% 17g	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	45% 17g	159% 60.3g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	52.3% 8.37mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	56.8% 568mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	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	319% 25.5mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	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	162% 1135mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	159% 5394mg	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	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	101% 11mg	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 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 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 Red Kidney Beans:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin B12 and 2 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B5, 6.9 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Raw 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 Red Kidney Beans:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.7 times more Calcium, 1.5 times more Manganese, 9.5 times more Selenium and 46.4 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.6 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus, 8.3 times more Potassium and 2.4 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Red Kidney Beans contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3.4 times more Fat, 4.6 times more Saturated Fat, 5.7 times more Omega 6 and 2 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.3 times more Energy, 2.7 times more Omega 3, 3.5 times more Fiber and 3.2 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6