Comparing Nutrients in 500 calories Red Kidney Beans VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 500 calories

• Red Kidney Beans: 148g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g

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

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Red Kidney Beans	Waffles, whole wheat, lowfat, 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	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	73.6% 96g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	11.5% 8.35g	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	22% 8.37g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	72.7% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	85.5% 1.1mg	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	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	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	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	5.35% 6.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	12.3% 123mg	28% 278mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	41.7% 0.38mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	145% 3.33mg	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	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	108% 59.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	2% 74.7g	3700g per day for Men 19-50 years

Red Kidney Beans VS Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat Nutrients Per 500 Kcal

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

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

• 500 calories of Red Kidney Beans have 1.6 times more Vitamin B5 and 5.3 times more Vitamin B9 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 500 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 3 times more Vitamin B2, 3.6 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin B12 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Raw Red Kidney Beans as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 500 calories of Red Kidney Beans have 2.8 times more Copper, 1.6 times more Magnesium, 6.3 times more Potassium and 1.8 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 500 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.3 times more Calcium, 1.3 times more Iron, 2 times more Manganese, 12.5 times more Selenium and 60.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Phosphorus per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 2.1 times more Omega 3, 2.7 times more Fiber and 2.4 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 500 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 7.5 times more Omega 6 and 2.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Waffles, whole wheat, lowfat, 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