Comparing Nutrients in 1 pound Van's, Gluten Free, Totally Original Waffles VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	38.8% 1125kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	38.4% 37.3g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 184g	79.6% 103g	130g per day for Men 19-50 years
Sugars	11% 7.85g	2% 1.45g	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	3.13% 2.27g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	NA	76.4% 29g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	42% 0.54mg	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	9.07% 36.3μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	21.8% 218mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	109% 0.98mg	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	31.8% 2.54mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	175% 4mg	85% 1.95mg	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	224% 1565mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	154% 2304mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	5.67% 210g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Van's, Gluten Free, Totally Original Waffles vs Boiled Kidney Beans:

• Van's, Gluten Free, Totally Original Waffles have 3.1 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 16.3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 1 lb.

Comparing minerals per 1 pound for Van's, Gluten Free, Totally Original Waffles vs Boiled Kidney Beans:

• Van's, Gluten Free, Totally Original Waffles have 1.4 times more Calcium, 2.1 times more Manganese, 2.5 times more Phosphorus and 508 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 3.3 times more Potassium, 2.8 times more Selenium, 1.9 times more Zinc and 1.4 times more Water than Van's, Gluten Free, Totally Original Waffles.

Comparison of macro-nutrients per 1 pound:

• Van's, Gluten Free, Totally Original Waffles have 2 times more Energy, 16.4 times more Fat, 10.7 times more Saturated Fat, 4.5 times more Omega 3, 14.8 times more Omega 6, 1.8 times more Carbohydrate and 5.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.