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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	California Red Kidney Beans	Recommended Dietary Allowance
Energy	119% 3440kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	34% 5.75g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	546% 710g	460% 598g	130g per day for Men 19-50 years
Sugars	NA	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	NA	655% 249g	38g per day for Men 19-50 years
Protein	229% 128g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	474% 5.7mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	833% 11mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	423% 67.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.27mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	449% 4490mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	972% 22.4mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	131% 4450mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	691% 380μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	946% 14190mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.38% 88g	3.18% 118g	3700g per day for Men 19-50 years

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

• Pancakes, whole-wheat, dry mix, incomplete have 4.9 times more Vitamin B2 and 3.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Pancakes, whole-wheat, dry mix, incomplete have 2.3 times more Calcium, 2.2 times more Manganese, 1.9 times more Phosphorus, 11.9 times more Selenium and 129 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Copper, 1.5 times more Magnesium, 3.3 times more Potassium and 1.3 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Raw California Red Kidney Beans have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pancakes, whole-wheat, dry mix, incomplete have 6 times more Fat and 10.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Omega 3 and 1.9 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.