Comparing Nutrients in 500 calories Waffles, gluten-free, frozen, ready-to-heat VS Red Kidney Beans

Weight per 500 calories

• Waffles, gluten-free, frozen, ready-to-heat: 190g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 1.3 times more energy per unit of mass than Waffles, gluten-free, frozen, ready-to-heat, which is high in comparison to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	4.64% 1.5g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	70% 91g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	4.3% 3.1g	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	1.3% 0.95g	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	% 0.82g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	7% 2.66g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	45.3% 0.59mg	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	3.8% 15.2μg	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	212% 5.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.4% 6.68mg	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	12% 1.83mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.6% 76mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	15% 1.2mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	64.6% 1.5mg	71.7% 1.65mg	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	98% 683mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	6.93% 236mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.76μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	0.47% 17.4g	3700g per day for Men 19-50 years

Waffles, Gluten-free, Frozen, Ready-to-heat VS Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12, 5.9 times more Vitamin E and 2.5 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 5.9 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and 38.4 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Red Kidney Beans provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Waffles, gluten-free, frozen, ready-to-heat vs Red Kidney Beans:

• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have 53.9 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.6 times more Calcium, 6.1 times more Copper, 8.3 times more Iron, 3.5 times more Magnesium, 8.6 times more Potassium and 4.4 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Red Kidney Beans contain similar levels of Manganese and Phosphorus per 500 calories.
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium, Potassium and Zinc
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have 10.7 times more Fat, 2.8 times more Omega 3 and 9 times more Omega 6 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 8.5 times more Fiber and 6.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6