Comparing Nutrients in 5 ounces Red Kidney Beans VS Glutino, Gluten Free Wafers, Lemon Flavored

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%

Macro Nutrients

	Red Kidney Beans	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Energy	16.5% 478kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	35.3% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	46.5% 15g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	21.3% 3.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	81% 105g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	82.7% 60g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 60g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	0% 0g	38g per day for Men 19-50 years
Protein	57% 32g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	0.58% 0.092mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	0% 0mg	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	0% 0μg	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	7.1% 6.38mg	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	2% 0.3mg	29.5% 4.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	1.17% 0.027mg	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	82.2% 575mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Glutino, Gluten Free Wafers, Lemon Flavored per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Glutino, Gluten Free Wafers, Lemon Flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Glutino, Gluten Free Wafers, Lemon Flavored:

• 5 ounces of Red Kidney Beans have 13.5 times more Vitamin B1, 2.9 times more Vitamin B2, 32.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 5 oz of Glutino, Gluten Free Wafers, Lemon Flavored contain 14.9 times more Vitamin E than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Glutino, Gluten Free Wafers, Lemon Flavored have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Red Kidney Beans vs Glutino, Gluten Free Wafers, Lemon Flavored:

• 5 ounces of Red Kidney Beans have 9.2 times more Calcium, more Copper, 37.2 times more Iron, 46 times more Magnesium, 58.5 times more Manganese, 10.4 times more Phosphorus, 37.8 times more Potassium, more Selenium and 93 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 5 oz of Glutino, Gluten Free Wafers, Lemon Flavored contain 9.3 times more Sodium than Raw Red Kidney Beans.
• 5 ounces of Glutino, Gluten Free Wafers, Lemon Flavored lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 3.7 times more Omega 3, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 5 oz of Glutino, Gluten Free Wafers, Lemon Flavored contain 1.5 times more Energy, 22.8 times more Fat, 68.2 times more Saturated Fat, 11.2 times more Omega 6 and 20.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Glutino, Gluten Free Wafers, Lemon Flavored offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Glutino, Gluten Free Wafers, Lemon Flavored provide inadequate amounts of Fiber and Protein