Comparing Nutrients in 1 pound Pancakes, buckwheat, dry mix, incomplete VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	53% 1542kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	6.22% 2g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	25.2% 4.3g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	204% 265g	130g per day for Men 19-50 years
Sugars	45% 32.7g	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	101% 38.6g	297% 113g	38g per day for Men 19-50 years
Protein	88.3% 49.4g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.9mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	138% 1.8mg	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	60% 240μg	446% 1783μg	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	0% 0mg	22.7% 20.4mg	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	14.5% 2.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	216% 2159mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	504% 4.54mg	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	268% 21.5mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	327% 7.5mg	219% 5.03mg	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	592% 4141mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	108% 59.4μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	207% 3103mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	110% 12mg	11mg per day for Men 19-50 years
Water	1.1% 41.3g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, buckwheat, dry mix, incomplete VS Royal Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Pancakes, buckwheat, dry mix, incomplete vs Royal Red Kidney Beans:

• 1 pound of Pancakes, buckwheat, dry mix, incomplete has 1.4 times more Vitamin B1 and 1.9 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.9 times more Vitamin B5, 7.4 times more Vitamin B9 and more Vitamin C than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Pancakes, buckwheat, dry mix, incomplete as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pancakes, buckwheat, dry mix, incomplete vs Royal Red Kidney Beans:

• 1 pound of Pancakes, buckwheat, dry mix, incomplete has 3.6 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus, 4.1 times more Selenium and 52.6 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.4 times more Copper, 1.8 times more Iron and 4.3 times more Potassium than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Royal Red Kidney Beans contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pancakes, buckwheat, dry mix, incomplete has 6 times more Fat, 9.7 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.8 times more Omega 3, 2.9 times more Fiber and 2.3 times more Protein than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Royal Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6