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

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Canned Kidney Beans	Recommended Dietary Allowance
Energy	85.5% 2480kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	84.7% 82.2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 405g	112% 145g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	6.9% 5g	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	% 4.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.9g	% 18.5g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	53.4% 30g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	20% 80μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	61% 73μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	48% 480mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	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	70% 5.6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	493% 3450mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	339% 5080mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	12.5% 462g	21% 780g	3700g per day for Men 19-50 years

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

• Van's, Gluten Free, Totally Original Waffles have 4.4 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.5 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.

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

• Van's, Gluten Free, Totally Original Waffles have 1.4 times more Calcium, 5.3 times more Manganese, 3.8 times more Phosphorus and 1.7 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Copper, 2.1 times more Iron, 2 times more Potassium, 2.3 times more Selenium and 1.7 times more Water than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Canned All Types Kidney Beans have similar amounts of Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Van's, Gluten Free, Totally Original Waffles have 3 times more Energy, 13.7 times more Fat, 5.5 times more Saturated Fat, 9.4 times more Omega 3, 15 times more Omega 6 and 2.8 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Canned All Types Kidney Beans have similar amounts of Sugars per 1 kg.
• Both Van's, Gluten Free, Totally Original Waffles as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.