Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Glutino, Gluten Free Wafers, Lemon Flavored

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%

Macro Nutrients

	Boiled California Red Kidney Beans	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Energy	8.5% 246kcal	35.2% 1022kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	65% 21g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	30% 5.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	116% 84g	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	% 84g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	0% 0g	38g per day for Men 19-50 years
Protein	32.4% 18g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled California 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	21.3% 0.26mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	2.65% 2.4mg	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	NA	41.3% 6.2mg	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

	Boiled California Red Kidney Beans	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Calcium	13% 131mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	0% 0mg	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	74% 5.9mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	1.64% 0.038mg	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	39% 272mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	2.1% 71.4mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Glutino, Gluten Free Wafers, Lemon Flavored per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Glutino, Gluten Free Wafers, Lemon Flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Glutino, Gluten Free Wafers, Lemon Flavored:

• 7 ounces of Boiled California Red Kidney Beans have 2.9 times more Vitamin B1, 8.3 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Boiled California Red Kidney Beans and Glutino, Gluten Free Wafers, Lemon Flavored provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Glutino, Gluten Free Wafers, Lemon Flavored have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Glutino, Gluten Free Wafers, Lemon Flavored:

• 7 ounces of Boiled California Red Kidney Beans have 7.3 times more Calcium, more Copper, 16.6 times more Iron, 16 times more Magnesium, 16.7 times more Manganese, 3.5 times more Phosphorus, 11.6 times more Potassium, more Selenium and 28.7 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 7 oz of Glutino, Gluten Free Wafers, Lemon Flavored contain 27.8 times more Sodium than Boiled California Red Kidney Beans.
• 7 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 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 7 oz of Glutino, Gluten Free Wafers, Lemon Flavored contain 4.2 times more Energy, 268.7 times more Fat, 750.1 times more Saturated Fat, 3.1 times more Omega 3, 127.9 times more Omega 6 and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Glutino, Gluten Free Wafers, Lemon Flavored provide inadequate amounts of Fiber and Protein