Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Pancakes, whole wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%

Macro Nutrients

	Boiled Kidney Beans	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	43.8% 1270kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0% 0g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	570% 741g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	145% 105g	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	168% 64g	208% 79g	38g per day for Men 19-50 years
Protein	155% 86.7g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	329% 3.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	688% 8.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	493% 79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	87.7% 1.14mg	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	325% 1300μg	210% 840μg	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	13.3% 12mg	0% 0mg	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	2% 0.3mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	35% 350mg	158% 1580mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	316% 2.84mg	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	278% 22mg	889% 71mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	NA	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	197% 1380mg	1127% 7890mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	108% 3680mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1088% 16320mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	18% 669g	2.84% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Pancakes, whole wheat, dry mix, incomplete:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B9, more Vitamin C and 7.6 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• While Pancakes, whole wheat, dry mix, incomplete contain 2.5 times more Vitamin B1, 15.4 times more Vitamin B2, 13.7 times more Vitamin B3 and 9 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pancakes, whole wheat, dry mix, incomplete have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Pancakes, whole wheat, dry mix, incomplete:

• Boiled All Types Kidney Beans have 6.4 times more Water than Pancakes, whole wheat, dry mix, incomplete.
• While Pancakes, whole wheat, dry mix, incomplete contain 4.5 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 5.7 times more Phosphorus, 17.3 times more Selenium, 1632 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pancakes, whole wheat, dry mix, incomplete have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 9.4 times more Omega 3 than Pancakes, whole wheat, dry mix, incomplete.
• While Pancakes, whole wheat, dry mix, incomplete contain 2.8 times more Energy, 2.6 times more Fat, 2.2 times more Omega 6, 3.3 times more Carbohydrate and 32.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pancakes, whole wheat, dry mix, incomplete have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.