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

Weight per 500 calories

• Van's, Gluten Free, Totally Original Waffles: 202g
• Boiled Kidney Beans: 394g

Van's, Gluten Free, Totally Original Waffles have 2 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	4.92% 1.57g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	69% 89.8g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	1.74% 1.26g	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	1.4% 1g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	NA	66.3% 25g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.14mg	36.3% 0.47mg	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	4.03% 16μg	128% 512μg	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	5.25% 4.72mg	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	12.3% 14.7μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.68% 97mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	94% 0.85mg	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	14% 1.13mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	73.6% 1.7mg	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	99% 696mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	68.3% 1024mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	2.5% 93g	7.12% 264g	3700g per day for Men 19-50 years

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

• Van's, Gluten Free, Totally Original Waffles have 1.6 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Vitamin B1, 2.8 times more Vitamin B2, 3.5 times more Vitamin B6, 31.7 times more Vitamin B9 and 2.2 times more Vitamin K than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.

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

• Van's, Gluten Free, Totally Original Waffles have 1.3 times more Phosphorus and 260.1 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Calcium, 4.3 times more Copper, 7.7 times more Iron, 2.6 times more Magnesium, 6.5 times more Potassium, 5.4 times more Selenium, 3.6 times more Zinc and 2.8 times more Water than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Boiled All Types Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Van's, Gluten Free, Totally Original Waffles have 8.4 times more Fat, 2.3 times more Omega 3 and 7.6 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.7 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Van's, Gluten Free, Totally Original Waffles as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.