Comparing Nutrients in 1 pound California Red Kidney Beans VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	California Red Kidney Beans	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	51.6% 1497kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	38.4% 37.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	42.5% 7.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	141% 184g	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	297% 113g	NA	38g per day for Men 19-50 years
Protein	197% 111g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	88.5% 885mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	49% 0.44mg	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	530% 42.4mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	175% 4mg	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	262% 1837mg	224% 1565mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	154% 2304mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	5.67% 210g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Van's, Gluten Free, Totally Original Waffles per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Van's, Gluten Free, Totally Original Waffles to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of California Red Kidney Beans has 6.4 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin B5, 5.9 times more Vitamin B6 and 49.3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• Both California Red Kidney Beans and Van's, Gluten Free, Totally Original Waffles provide similar amounts of Vitamin B3 per one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Van's, Gluten Free, Totally Original Waffles:

• 1 pound of California Red Kidney Beans has 4.1 times more Calcium, 11.3 times more Copper, 16.7 times more Iron, 5.2 times more Magnesium, 12.3 times more Potassium, 8 times more Selenium and 4.7 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• While 1 lb of Van's, Gluten Free, Totally Original Waffles contains 46.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Van's, Gluten Free, Totally Original Waffles contain similar levels of Manganese and Phosphorus per one pound.
• 1 pound of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.3 times more Energy, 1.5 times more Carbohydrate and 8.2 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• While 1 lb of Van's, Gluten Free, Totally Original Waffles contains 32.9 times more Fat, 21.7 times more Saturated Fat, 9.2 times more Omega 3 and 29.5 times more Omega 6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6