Comparing Nutrients in 500 calories Red Kidney Beans VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

• Red Kidney Beans: 148g
• Waffles, gluten-free, frozen, ready-to-heat: 190g

Red Kidney Beans have 1.3 times more energy per 100g than Waffles, gluten-free, frozen, ready-to-heat. It has high energy density when compared to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4.64% 1.5g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	63% 82g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	4.54% 3.3g	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	1.3% 0.95g	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	% 0.82g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	7% 2.66g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	9.8% 0.13mg	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	3.8% 15.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	212% 5.1μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.08% 0.31mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	12.3% 123mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	19% 0.17mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	64.6% 1.5mg	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	6.93% 236mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	2.23% 82.5g	3700g per day for Men 19-50 years

Red Kidney Beans VS Waffles, Gluten-free, Frozen, Ready-to-heat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Waffles, gluten-free, frozen, ready-to-heat?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• 500 calories of Red Kidney Beans have 5.9 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and 38.4 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12, 5.9 times more Vitamin E and 2.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• Both Raw Red Kidney Beans as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• 500 calories of Red Kidney Beans have 1.6 times more Calcium, 6.1 times more Copper, 8.3 times more Iron, 3.5 times more Magnesium, 8.6 times more Potassium and 4.4 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 53.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Manganese and Phosphorus per 500 calories.
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium, Potassium and Zinc
• Both Raw Red Kidney Beans as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 8.5 times more Fiber and 6.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 10.7 times more Fat, 2.8 times more Omega 3 and 9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein