Comparing Nutrients in 5 ounces Canned Kidney Beans VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Canned Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	4.1% 119kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	8.4% 6.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	16% 6.1g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	NA	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	62.3% 0.81mg	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	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	101% 2.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	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	0.19% 0.028mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	4.8% 48mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	30.4% 0.27mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	105% 2.43mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	78.6% 43.2μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	52.6% 790mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	3% 111g	1.47% 54.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Canned All Types Kidney Beans have more Vitamin C and 1.2 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 3.7 times more Vitamin B1, 9.5 times more Vitamin B2, 13.9 times more Vitamin B3, 2.7 times more Vitamin B5, 7.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and 20.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Canned All Types Kidney Beans have 1.4 times more Potassium and 2 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 4.2 times more Calcium, 1.4 times more Copper, 5.5 times more Iron, 2.4 times more Magnesium, 10.2 times more Manganese, 3.2 times more Phosphorus, 33.9 times more Selenium, 1.9 times more Sodium and 2.5 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 3.1 times more Energy, 6 times more Fat, 5.1 times more Saturated Fat, 1.6 times more Omega 3, 12.2 times more Omega 6, 3.4 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Fiber per 5 oz.
• Both Canned All Types Kidney Beans as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.