Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Red Kidney Beans

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Red Kidney Beans: 148g

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

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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Waffles, whole wheat, lowfat, 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	7.16% 6.95g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	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	73.6% 96g	70% 91g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.37g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	25% 14g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	27.7% 111μg	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	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	5.3% 0.8mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 278mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	156% 12.5mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	79.5% 556mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.47% 17.4g	3700g per day for Men 19-50 years

Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat VS Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 3 times more Vitamin B2, 3.6 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin B12 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.6 times more Vitamin B5 and 5.3 times more Vitamin B9 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Red Kidney Beans:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.3 times more Calcium, 1.3 times more Iron, 2 times more Manganese, 12.5 times more Selenium and 60.9 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.8 times more Copper, 1.6 times more Magnesium, 6.3 times more Potassium and 1.8 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Red Kidney Beans contain similar levels of Phosphorus per 500 calories.
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 7.5 times more Omega 6 and 2.7 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.1 times more Omega 3, 2.7 times more Fiber and 2.4 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6