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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	41% 1193kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	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	16.7% 6.35g	76.4% 29g	38g per day for Men 19-50 years
Protein	22% 12.3g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Boiled 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	30.2% 0.36mg	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	507% 12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.05% 5.44mg	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	29% 4.35mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	18% 181mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	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	35.7% 2.86mg	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	154% 3.54mg	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	233% 1628mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	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	153% 2291mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	5.3% 197g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Waffles, gluten-free, frozen, ready-to-heat vs Boiled Kidney Beans:

• Waffles, gluten-free, frozen, ready-to-heat have 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, more Vitamin B12, 32 times more Vitamin E and 1.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B6, 16.3 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Waffles, gluten-free, frozen, ready-to-heat vs Boiled Kidney Beans:

• Waffles, gluten-free, frozen, ready-to-heat have 1.8 times more Manganese, 2.6 times more Phosphorus and 505 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 3.3 times more Potassium, 2.8 times more Selenium, 2 times more Zinc and 1.5 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Boiled All Types Kidney Beans have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 2.1 times more Energy, 17.7 times more Fat, 10.7 times more Saturated Fat, 4.5 times more Omega 3, 14.8 times more Omega 6, 1.9 times more Carbohydrate and 5.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.6 times more Fiber and 3.2 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.