Comparing Nutrients in 5 ounces Canned Kidney Beans VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Canned Kidney Beans	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	4.1% 119kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	3.4% 2.45g	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	0.98% 0.71g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 1.1g	g per day for Men 19-50 years
Fiber	16% 6.1g	NA	38g per day for Men 19-50 years
Protein	13.2% 7.4g	7.57% 4.24g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	7.3% 0.095mg	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	12.8% 51μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	15.3% 0.14mg	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	20.7% 1.66mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	54.6% 1.26mg	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	18.2% 128mg	70% 489mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3% 111g	1.77% 65.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Van's, Gluten Free, Totally Original Waffles per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Van's, Gluten Free, Totally Original Waffles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Van's, Gluten Free, Totally Original Waffles:

• 5 ounces of Canned Kidney Beans have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.5 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• While 5 oz of Van's, Gluten Free, Totally Original Waffles contain 4.4 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Van's, Gluten Free, Totally Original Waffles provide similar amounts of Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Van's, Gluten Free, Totally Original Waffles:

• 5 ounces of Canned Kidney Beans have 1.4 times more Copper, 2.1 times more Iron, 2 times more Potassium and 1.7 times more Water than Van's, Gluten Free, Totally Original Waffles.
• While 5 oz of Van's, Gluten Free, Totally Original Waffles contain 1.4 times more Calcium, 5.3 times more Manganese, 3.8 times more Phosphorus and 1.7 times more Sodium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Van's, Gluten Free, Totally Original Waffles contain similar levels of Magnesium and Zinc per five ounces.
• Both Canned All Types Kidney Beans as well as Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.7 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• While 5 oz of Van's, Gluten Free, Totally Original Waffles contain 3 times more Energy, 13.7 times more Fat, 5.5 times more Saturated Fat, 9.4 times more Omega 3, 15 times more Omega 6 and 2.8 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Van's, Gluten Free, Totally Original Waffles offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6