Comparing Nutrients in 300 calories Glutino, Gluten Free Wafers, Lemon Flavored VS Boiled Kidney Beans

Weight per 300 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 58.3g
• Boiled Kidney Beans: 236g

Glutino, Gluten Free Wafers, Lemon Flavored have 4.1 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	41.4% 54g	130g per day for Men 19-50 years
Sugars	34% 24.6g	1.04% 0.76g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 24.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	39.8% 15g	38g per day for Men 19-50 years
Protein	0% 0g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	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	2.2% 0.026mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	22% 0.28mg	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	0% 0μg	76.8% 307μg	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	3.15% 2.83mg	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	12% 1.8mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.52% 5.24mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	56.7% 0.51mg	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	1.3% 0.1mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.75mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	44% 1mg	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	3.25% 22.7mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.7mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	0.16% 0.017mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Glutino, Gluten Free Wafers, Lemon Flavored vs Boiled Kidney Beans:

• Glutino, Gluten Free Wafers, Lemon Flavored have 25.6 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 14.4 times more Vitamin B1, 3.2 times more Vitamin B2, 36.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 300 calories for Glutino, Gluten Free Wafers, Lemon Flavored vs Boiled Kidney Beans:

• Glutino, Gluten Free Wafers, Lemon Flavored have 27.4 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 15.8 times more Calcium, more Copper, 50 times more Iron, 56.8 times more Magnesium, 91.8 times more Manganese, 14.3 times more Phosphorus, 45.6 times more Potassium, more Selenium, 135.2 times more Zinc and 242.4 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 300 calories:

• Glutino, Gluten Free Wafers, Lemon Flavored have 11.9 times more Fat, 35.5 times more Saturated Fat, 5.8 times more Omega 6 and 32.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7 times more Omega 3, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.