Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Boiled Kidney Beans	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	43.8% 1270kcal	85.5% 2480kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	84.7% 82.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	24.4% 7.8g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	481% 7.7g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	312% 405g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	24% 17.3g	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	6.9% 5g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 7.9g	g per day for Men 19-50 years
Fiber	168% 64g	NA	38g per day for Men 19-50 years
Protein	155% 86.7g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	51.5% 0.67mg	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	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	35% 350mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	108% 0.97mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	385% 8.86mg	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	493% 3450mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	339% 5080mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	18% 669g	12.5% 462g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Van's, Gluten Free, Totally Original Waffles:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 16.3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 3.1 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Van's, Gluten Free, Totally Original Waffles have similar amounts of Vitamin K per 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Van's, Gluten Free, Totally Original Waffles:

• Boiled All Types Kidney Beans have 2.2 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 3.3 times more Potassium, 2.8 times more Selenium, 1.9 times more Zinc and 1.4 times more Water than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 1.4 times more Calcium, 2.1 times more Manganese, 2.5 times more Phosphorus and 508 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.9 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 2 times more Energy, 16.4 times more Fat, 10.7 times more Saturated Fat, 4.5 times more Omega 3, 14.8 times more Omega 6, 1.8 times more Carbohydrate and 5.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Glucose and Sucrose in 1 kg.