Comparing Nutrients in 500 calories Glutino, Gluten Free Wafers, Lemon Flavored VS Canned Kidney Beans

Weight per 500 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 97g
• Canned Kidney Beans: 595g

Glutino, Gluten Free Wafers, Lemon Flavored have 6.1 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	56.7% 41g	15% 11g	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	0% 0g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 41g	% 11g	g per day for Men 19-50 years
Fiber	0% 0g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	0% 0g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	34% 0.44mg	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	0% 0μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3.03mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	89.3% 0.8mg	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	2.2% 0.17mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	43.5% 1mg	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	5.4% 38mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored vs Canned Kidney Beans:

• Glutino, Gluten Free Wafers, Lemon Flavored have 25.4 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 15.8 times more Vitamin B1, 4.2 times more Vitamin B2, 38.8 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 500 calories for Glutino, Gluten Free Wafers, Lemon Flavored vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 23.2 times more Calcium, more Copper, 39.9 times more Iron, 55.2 times more Magnesium, 54.2 times more Manganese, 14.1 times more Phosphorus, 40.4 times more Potassium, more Selenium, 16.3 times more Sodium, 94 times more Zinc and 427.2 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 500 calories:

• Glutino, Gluten Free Wafers, Lemon Flavored have 6.6 times more Fat, 12.1 times more Saturated Fat, 3.9 times more Omega 6 and 3.7 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.1 times more Omega 3, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.