Comparing Nutrients in 500 calories Van's, Gluten Free, Totally Original Pancakes VS Canned Kidney Beans

Weight per 500 calories

• Van's, Gluten Free, Totally Original Pancakes: 233g
• Canned Kidney Beans: 595g

Van's, Gluten Free, Totally Original Pancakes have 2.6 times more energy per 100g than Canned Kidney Beans. It has above average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Van's, Gluten Free, Totally Original Pancakes or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Van's, Gluten Free, Totally Original Pancakes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	72% 94g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	13% 9.44g	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	1.38% 1g	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	% 0.79g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.65g	% 11g	g per day for Men 19-50 years
Fiber	9.18% 3.5g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Pancakes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.16% 0.093mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	5.23% 21μg	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	NA	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

	Van's, Gluten Free, Totally Original Pancakes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.07% 91mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	20.3% 1.63mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	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	102% 712mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	NA	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	3.16% 117g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Van's, Gluten Free, Totally Original Pancakes vs Canned Kidney Beans:

• Van's, Gluten Free, Totally Original Pancakes have 1.5 times more Vitamin B3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.5 times more Vitamin B6 and 10.2 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.

Comparing minerals per 500 calories for Van's, Gluten Free, Totally Original Pancakes vs Canned Kidney Beans:

• Van's, Gluten Free, Totally Original Pancakes have 2.2 times more Manganese and 1.3 times more Phosphorus than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Calcium, 3.2 times more Copper, 4.3 times more Iron, 2 times more Magnesium, 4.8 times more Potassium, 2.3 times more Sodium, 2.1 times more Zinc and 4 times more Water than Van's, Gluten Free, Totally Original Pancakes.

Comparison of macro-nutrients per 500 calories:

• Van's, Gluten Free, Totally Original Pancakes have 3 times more Fat, 1.4 times more Omega 3 and 3.5 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.3 times more Fiber and 4 times more Protein than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Van's, Gluten Free, Totally Original Pancakes as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.