Comparing Nutrients in 300 calories California Red Kidney Beans VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 300 calories

• California Red Kidney Beans: 91g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g

California Red Kidney Beans have 1.3 times more energy per 100g than Waffles, whole wheat, lowfat, frozen, ready-to-heat. It has high energy density when compared to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	California Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	9.7% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	59.6% 22.6g	13.2% 5g	38g per day for Men 19-50 years
Protein	39.6% 22g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	51.3% 0.67mg	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	89.5% 358μg	16.6% 66.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	83% 2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	17.7% 177mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	25% 0.23mg	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	106% 8.5mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	87% 2mg	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	52.6% 368mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	64.7% 35.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.2% 45g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 300 calories of California Red Kidney Beans have 1.6 times more Vitamin B5 and 5.4 times more Vitamin B9 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 300 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 2.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Raw California Red Kidney Beans as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 300 calories of California Red Kidney Beans have 4.4 times more Copper, 1.9 times more Magnesium, 7.1 times more Potassium and 1.7 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 300 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.2 times more Manganese, 12.2 times more Selenium and 65 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Calcium, Iron and Phosphorus per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 4.5 times more Fiber and 2.7 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 300 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2 times more Omega 3 and 30.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6