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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Red Kidney Beans	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	52.7% 1529kcal	54% 1560kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	248% 322g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	NA	38g per day for Men 19-50 years
Protein	182% 102g	104% 58g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	215% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	378% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	37.6% 376mg	204% 2037mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	282% 2.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	445% 35.6mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	507% 3547mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	429% 6436mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.08% 40g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Red Kidney Beans vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 pound of Red Kidney Beans has 1.7 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 5 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Red Kidney Beans has 1.2 times more Copper, 1.3 times more Magnesium, 3.1 times more Potassium and 1.4 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 5.4 times more Calcium, 2 times more Manganese, 1.9 times more Phosphorus, 11.9 times more Selenium and 118.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 11.9 times more Omega 3 and 1.8 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 2.5 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3