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

Weight per 500 calories

• Red Kidney Beans: 148g
• Pancakes, whole-wheat, dry mix, incomplete: 145g

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

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	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	1.62% 1.57g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	70% 91g	79.4% 103g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	NA	38g per day for Men 19-50 years
Protein	59.7% 33.4g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	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	75% 0.9mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	12.3% 123mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	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	86% 602mg	162% 1137mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	138% 2063mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.35% 12.8g	3700g per day for Men 19-50 years

Red Kidney Beans VS Pancakes, Whole-wheat, Dry Mix, Incomplete Nutrients Per 500 Kcal

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

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

• 500 calories of Red Kidney Beans have 1.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Pancakes, whole-wheat, dry mix, incomplete.
• While 500 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 4.9 times more Vitamin B2 and 3.1 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• Both Raw Red Kidney Beans as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 calories of Red Kidney Beans have 1.3 times more Copper, 1.4 times more Magnesium, 3.1 times more Potassium and 1.5 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• While 500 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 5.3 times more Calcium, 2 times more Manganese, 1.9 times more Phosphorus, 11.6 times more Selenium and 115.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete contain similar levels of Iron per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 12.2 times more Omega 3 and 1.8 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 6 in 500 calories.