Comparing Nutrients in 5 ounces California Red Kidney Beans VS Pancakes, special dietary, dry mix

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pancakes, special dietary, dry mix	10%	4%	86%

Macro Nutrients

	California Red Kidney Beans	Pancakes, special dietary, dry mix	Recommended Dietary Allowance
Energy	16% 468kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	80.6% 105g	130g per day for Men 19-50 years
Sugars	NA	NA	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	93% 35.3g	NA	38g per day for Men 19-50 years
Protein	61.7% 34.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pancakes, special dietary, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	4.03% 0.052mg	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	140% 558μg	38% 152μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pancakes, special dietary, dry mix	Recommended Dietary Allowance
Calcium	27.6% 276mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	21.6% 0.19mg	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	166% 13.3mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	35.6% 0.82mg	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	82% 574mg	121% 845mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	64.7% 35.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	43% 646mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.41% 15.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pancakes, special dietary, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Pancakes, special dietary, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Pancakes, special dietary, dry mix:

• 5 ounces of California Red Kidney Beans have 1.4 times more Vitamin B1, 2.1 times more Vitamin B5, 10.7 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Pancakes, special dietary, dry mix.
• While 5 oz of Pancakes, special dietary, dry mix contain 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pancakes, special dietary, dry mix provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Pancakes, special dietary, dry mix have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Pancakes, special dietary, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Pancakes, special dietary, dry mix:

• 5 ounces of California Red Kidney Beans have 2 times more Calcium, 8 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 1.7 times more Manganese, 2.2 times more Potassium and 2.1 times more Zinc than Pancakes, special dietary, dry mix.
• While 5 oz of Pancakes, special dietary, dry mix contain 1.5 times more Phosphorus, 7.8 times more Selenium and 41.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3.4 times more Omega 3 and 2.7 times more Protein than Pancakes, special dietary, dry mix.
• While 5 oz of Pancakes, special dietary, dry mix contain 10.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pancakes, special dietary, dry mix offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Pancakes, special dietary, dry mix provide inadequate amounts of Omega 3