Comparing Nutrients in 300 calories Royal Red Kidney Beans VS Pancakes, whole-wheat, dry mix, incomplete

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• Pancakes, whole-wheat, dry mix, incomplete: 87.2g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Royal Red Kidney Beans or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Royal Red Kidney Beans	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	1.64% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	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	59.8% 22.7g	NA	38g per day for Men 19-50 years
Protein	41.2% 23g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.19% 1.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	41.4% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	15.2% 0.2mg	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	89.6% 358μg	18% 71.5μg	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	4.56% 4.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	12% 119mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	54.3% 0.49mg	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	99% 7.93mg	85.5% 6.84mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	84.8% 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	53% 370mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	82.5% 1238mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.21% 7.67g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Pancakes, Whole-wheat, Dry Mix, Incomplete Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Royal Red Kidney Beans or Pancakes, whole-wheat, dry mix, incomplete?

Lets compare vitamin content per 300 calories of Royal Red Kidney Beans vs Pancakes, whole-wheat, dry mix, incomplete:

• 300 calories of Royal Red Kidney Beans have 1.8 times more Vitamin B6 and 5 times more Vitamin B9 than Pancakes, whole-wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 1.4 times more Vitamin B1, 4.3 times more Vitamin B2 and 3.1 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete provide similar amounts of Vitamin B5 per 300 calories.
• Both Raw Royal Red Kidney Beans as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Royal Red Kidney Beans vs Pancakes, whole-wheat, dry mix, incomplete:

• 300 calories of Royal Red Kidney Beans have 1.9 times more Copper, 1.4 times more Magnesium, 3.2 times more Potassium and 1.4 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 3.3 times more Calcium, 1.9 times more Manganese, 1.8 times more Phosphorus, 11.4 times more Selenium and 104.4 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete contain similar levels of Iron per 300 calories.
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have 5.3 times more Omega 3 and 2.1 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Royal Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 6 in 300 calories.