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

Weight per 500 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 97g
• California Red Kidney Beans: 152g

Glutino, Gluten Free Wafers, Lemon Flavored have 1.6 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	California Red 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	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	0.48% 0.082g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41g	NA	g per day for Men 19-50 years
Fiber	0% 0g	99% 37.7g	38g per day for Men 19-50 years
Protein	0% 0g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	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

	Glutino, Gluten Free Wafers, Lemon Flavored	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	66% 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	5.4% 38mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 18.3 times more Vitamin B1, 4.6 times more Vitamin B2, 49.5 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 California Red Kidney Beans:

• Glutino, Gluten Free Wafers, Lemon Flavored have 6.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 33.8 times more Calcium, more Copper, 81.1 times more Iron, 83.2 times more Magnesium, 82.1 times more Manganese, 16.2 times more Phosphorus, 64.6 times more Potassium, more Selenium and 132.7 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 500 calories:

• Glutino, Gluten Free Wafers, Lemon Flavored have 62 times more Fat, 186.9 times more Saturated Fat and 30.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Omega 3, 1.3 times more Carbohydrate, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.