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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Red Kidney Beans	Recommended Dietary Allowance
Energy	121% 3500kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	471% 613g	130g per day for Men 19-50 years
Sugars	145% 105g	29% 21g	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	208% 79g	400% 152g	38g per day for Men 19-50 years
Protein	188% 105g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	688% 8.95mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	493% 79mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	210% 840μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.7mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Red Kidney Beans	Recommended Dietary Allowance
Calcium	158% 1580mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	889% 71mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	NA	483% 11mg	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	1127% 7890mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1088% 16320mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.84% 105g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Pancakes, whole wheat, dry mix, incomplete versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 4.2 times more Vitamin B2 and 3.7 times more Vitamin B3 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.5 times more Vitamin B1, 3.5 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin C and Vitamin K
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 1.9 times more Calcium, 1.9 times more Phosphorus, 5.9 times more Selenium and 136 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.5 times more Copper, 1.6 times more Magnesium, 3.7 times more Potassium and 1.7 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 1.2 times more Carbohydrate and 5 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 19.9 times more Omega 3, 1.9 times more Fiber and 2.1 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.