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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	51.6% 1497kcal	41% 1193kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	41.3% 40g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	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	297% 113g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	197% 111g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	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	200% 2.4mg	30.2% 0.36mg	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	507% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	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

	California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	88.5% 885mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	35.7% 2.86mg	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	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	262% 1837mg	233% 1628mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	16.5% 562mg	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	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	5.3% 197g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 California Red Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• 1 pound of California Red Kidney Beans has 6.6 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin B5, 5.9 times more Vitamin B6, 49.3 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B3 per one pound.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 pound of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 4.9 times more Calcium, 12.4 times more Copper, 14.8 times more Iron, 5.2 times more Magnesium, 1.3 times more Manganese, 12 times more Potassium, 8 times more Selenium and 5.1 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 45.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Phosphorus per one pound.
• 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 California Red Kidney Beans has 1.3 times more Energy, 1.4 times more Carbohydrate, 17.8 times more Fiber and 9 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 35.4 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