Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Boiled California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	19.4% 562kcal	41% 1193kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	42.5% 7.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	150% 195g	130g per day for Men 19-50 years
Sugars	NA	11% 7.85g	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	3.13% 2.27g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	111% 42g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	74% 41.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	23.4% 0.3mg	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	84% 336μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	507% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	0% 0mg	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	NA	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	30% 299mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	45% 0.4mg	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	169% 13.5mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	154% 3.54mg	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	88.8% 621mg	233% 1628mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	8.2% 304g	5.3% 197g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Waffles, gluten-free, frozen, ready-to-heat per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• 1 pound of Boiled California Red Kidney Beans has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B6 and 9.3 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 3.3 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• 1 pound of Boiled California Red Kidney Beans has 1.7 times more Calcium, 3.2 times more Copper, 4.7 times more Iron, 1.5 times more Magnesium, 3.4 times more Potassium, 3 times more Selenium and 1.7 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 2.5 times more Manganese, 2.6 times more Phosphorus and 126.3 times more Sodium than Boiled California Red Kidney Beans.
• 1 pound of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 6.6 times more Fiber and 3.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 2.1 times more Energy, 98.2 times more Fat, 55.8 times more Saturated Fat, 24.1 times more Omega 3, 79.7 times more Omega 6 and 1.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6