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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Canned Kidney Beans	Recommended Dietary Allowance
Energy	119% 3440kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	34% 5.75g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	546% 710g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	229% 128g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	474% 5.7mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	833% 11mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	423% 67.7mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.27mg	57% 0.74mg	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	205% 820μg	90% 360μg	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	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	449% 4490mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	150% 1.35mg	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	980% 78.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	972% 22.4mg	73% 1.68mg	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	1117% 7820mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	131% 4450mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	691% 380μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	946% 14190mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	2.38% 88g	21% 780g	3700g per day for Men 19-50 years

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

• Pancakes, whole-wheat, dry mix, incomplete have 4.9 times more Vitamin B1, 21.2 times more Vitamin B2, 16.5 times more Vitamin B3, 5.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

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

• Pancakes, whole-wheat, dry mix, incomplete have 13.2 times more Calcium, 4.1 times more Copper, 6.7 times more Iron, 3.9 times more Magnesium, 13.3 times more Manganese, 8.7 times more Phosphorus, 1.9 times more Potassium, 42.2 times more Selenium, 4.8 times more Sodium and 4.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.9 times more Water than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 1 kilogram:

• Pancakes, whole-wheat, dry mix, incomplete have 4.1 times more Energy, 2.5 times more Fat, 5.4 times more Omega 6, 4.9 times more Carbohydrate and 2.5 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Omega 3 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.