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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	19.2% 558kcal	41% 1193kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	76.2% 99g	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	77% 43g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	36% 0.43mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	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 Royal Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	20% 200mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	157% 12.6mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	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	92% 644mg	233% 1628mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	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	1.5% 22.7mg	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	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 Royal 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 Royal 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 Royal Red Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• 1 pound of Boiled Royal Red Kidney Beans has 1.7 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 Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled Royal 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 Royal Red Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• 1 pound of Boiled Royal Red Kidney Beans has 2.9 times more Copper, 4.4 times more Iron, 1.4 times more Magnesium, 3 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 3.1 times more Manganese, 2.5 times more Phosphorus and 101 times more Sodium than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium 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 Boiled Royal Red Kidney Beans has 6.6 times more Fiber and 3.5 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, 52 times more Fat, 32.5 times more Saturated Fat, 13.5 times more Omega 3, 44.3 times more Omega 6 and 2 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6