Comparing Nutrients in 1 kilogram Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Red Kidney Beans	Recommended Dietary Allowance
Energy	88.6% 2570kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	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	378% 492g	471% 613g	130g per day for Men 19-50 years
Sugars	59% 43g	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	113% 43g	400% 152g	38g per day for Men 19-50 years
Protein	128% 71.4g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	172% 1550μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	439% 5.7mg	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	143% 570μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	713% 17μg	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	27.3% 4.1mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	143% 1430mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	804% 64.3mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	744% 17mg	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	409% 2860mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	555% 305μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	254% 28mg	11mg per day for Men 19-50 years
Water	10.4% 384g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Red Kidney Beans:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has more Vitamin A, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin B12 and 2 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.4 times more Vitamin B1, 2.1 times more Vitamin B5, 6.9 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Red Kidney Beans:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 1.7 times more Calcium, 1.5 times more Manganese, 9.5 times more Selenium and 46.4 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.6 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus, 8.3 times more Potassium and 2.4 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 3.4 times more Fat, 4.6 times more Saturated Fat, 5.7 times more Omega 6 and 2 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Energy, 2.7 times more Omega 3, 3.5 times more Fiber and 3.2 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6