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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	8.07% 0.1mg	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	20% 80.8μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	101% 2.42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	3.87% 0.58mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	20.3% 203mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	21.3% 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	114% 9.1mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	105% 2.43mg	10.4% 0.24mg	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	58% 405mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	78.6% 43.2μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	52.6% 790mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	3% 111g	3700g per day for Men 19-50 years

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 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.
• While Canned All Types Kidney Beans contain more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Canned All Types Kidney Beans have similar amounts of Vitamin K per 5 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 5 oz.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 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.
• While Canned All Types Kidney Beans contain 1.4 times more Potassium and 2 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.

Comparison of macro-nutrients per 5 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat and Canned All Types Kidney Beans have similar amounts of Fiber per 5 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.