Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Boiled Red Kidney Beans	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	20% 576kcal	54% 1560kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	248% 322g	130g per day for Men 19-50 years
Sugars	2% 1.45g	NA	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	88.3% 33.6g	NA	38g per day for Men 19-50 years
Protein	70.2% 39.3g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	215% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	378% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	79.2% 1.03mg	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	147% 590μg	93% 372μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	12.7% 127mg	204% 2037mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	282% 2.54mg	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	167% 13.3mg	445% 35.6mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	441% 10mg	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	92% 644mg	507% 3547mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	429% 6436mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.08% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pancakes, whole-wheat, dry mix, incomplete per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Pancakes, whole-wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 pound of Boiled Red Kidney Beans has 1.6 times more Vitamin B9 than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 3.6 times more Vitamin B1, 18.7 times more Vitamin B2, 11.7 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 16 times more Calcium, 2.3 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 4.7 times more Manganese, 5.5 times more Phosphorus, 31.7 times more Selenium, 709.5 times more Sodium and 1.8 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 5.6 times more Omega 3 than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 2.7 times more Energy, 5.4 times more Omega 6, 3.1 times more Carbohydrate and 1.5 times more Protein than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3