Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Van's, Gluten Free, Totally Original Waffles

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Van's, Gluten Free, Totally Original Waffles: 202g

Van's, Gluten Free, Totally Original Waffles have 2 times more energy per unit of mass than Boiled California Red Kidney Beans, which is above average in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Van's, Gluten Free, Totally Original Waffles?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Boiled California Red Kidney Beans	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	4.92% 1.57g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	97% 1.55g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	4.8% 3.5g	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	1.4% 1g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	99% 37.5g	NA	38g per day for Men 19-50 years
Protein	65.7% 37g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	10.4% 0.14mg	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	74.6% 298μg	4.03% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.38% 4.84mg	NA	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	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	26.6% 266mg	9.68% 97mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	21.7% 0.2mg	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	150% 12mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	77.7% 1.8mg	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	79% 552mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	68.3% 1024mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	7.3% 270g	2.5% 93g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Van's, Gluten Free, Totally Original Waffles Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Van's, Gluten Free, Totally Original Waffles?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Van's, Gluten Free, Totally Original Waffles:

• 500 calories of Boiled California Red Kidney Beans have 3.1 times more Vitamin B1, 3.1 times more Vitamin B2, 3.1 times more Vitamin B6 and 18.5 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• While 500 kcal of Van's, Gluten Free, Totally Original Waffles contain 1.7 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Van's, Gluten Free, Totally Original Waffles provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Vitamin B2 and Vitamin B9

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Van's, Gluten Free, Totally Original Waffles:

• 500 calories of Boiled California Red Kidney Beans have 2.8 times more Calcium, 6 times more Copper, 10.6 times more Iron, 3.1 times more Magnesium, 6.9 times more Potassium and 3.2 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• While 500 kcal of Van's, Gluten Free, Totally Original Waffles contain 1.4 times more Manganese, 1.3 times more Phosphorus and 63.5 times more Sodium than Boiled California Red Kidney Beans.
• 500 calories of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Calcium, Potassium and Zinc
• Both Boiled California Red Kidney Beans as well as Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 6.1 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• While 500 kcal of Van's, Gluten Free, Totally Original Waffles contain 45.7 times more Fat, 12 times more Omega 3 and 39.9 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Van's, Gluten Free, Totally Original Waffles offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6