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

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 352kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	68.2% 1.1g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	67% 87g	130g per day for Men 19-50 years
Sugars	3.4% 2.45g	4.1% 2.98g	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	0.98% 0.71g	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	NA	56.7% 21.5g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	43.3% 0.56mg	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	2.83% 11.3μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	9.92% 0.79mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.26mg	68.5% 1.57mg	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	70% 489mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Van's, Gluten Free, Totally Original Waffles have 1.3 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 7.3 times more Vitamin B1, 5.4 times more Vitamin B2, 1.6 times more Vitamin B5, 5.9 times more Vitamin B6 and 49.3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.

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

• 5 ounces of Van's, Gluten Free, Totally Original Waffles have 42.3 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.7 times more Calcium, 7.2 times more Copper, 11.9 times more Iron, 4.5 times more Magnesium, 1.3 times more Manganese, 11.2 times more Potassium, 8 times more Selenium and 5.2 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Red Kidney Beans contain similar levels of Phosphorus per five ounces.
• 5 ounces of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Van's, Gluten Free, Totally Original Waffles have 7.8 times more Fat, 5.1 times more Saturated Fat, 2.2 times more Omega 3 and 7 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.4 times more Energy, 1.5 times more Carbohydrate and 7.5 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Red Kidney Beans offer comparable quantities of Sugars per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6