Comparing Nutrients in 500 calories California Red Kidney Beans VS Pancakes, whole-wheat, dry mix, incomplete

Weight per 500 calories

• California Red Kidney Beans: 152g
• Pancakes, whole-wheat, dry mix, incomplete: 145g

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

Which food has more nutrients per 500 calories - California Red Kidney Beans or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	California Red Kidney Beans	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	4.9% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	79.4% 103g	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	99% 37.7g	NA	38g per day for Men 19-50 years
Protein	66% 37g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.32% 2.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	25.4% 0.33mg	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	149% 597μg	29.8% 119μg	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	7.58% 6.8mg	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

	California Red Kidney Beans	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	29.5% 295mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	90% 0.81mg	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	177% 14mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	141% 3.25mg	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	87.7% 614mg	162% 1137mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	138% 2063mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.35% 12.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Pancakes, whole-wheat, dry mix, incomplete:

• Raw California Red Kidney Beans have 1.8 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While Pancakes, whole-wheat, dry mix, incomplete contain 4.7 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Raw California Red Kidney Beans as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Pancakes, whole-wheat, dry mix, incomplete:

• Raw California Red Kidney Beans have 2 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 3.5 times more Potassium and 1.4 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• While Pancakes, whole-wheat, dry mix, incomplete contain 2.2 times more Calcium, 2.1 times more Manganese, 1.9 times more Phosphorus, 11.4 times more Selenium and 123.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 2.9 times more Omega 3 and 2 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Raw California Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw California Red Kidney Beans as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.