Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Boiled California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	8.5% 246kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	NA	4.74% 3.43g	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	1.37% 0.99g	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	% 0.85g	g per day for Men 19-50 years
Sucrose	NA	% 1.57g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	32.4% 18g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	22.4% 3.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10.2% 0.13mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	222% 5.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	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	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	13% 131mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	19.6% 0.18mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	67.4% 1.55mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Waffles, gluten-free, frozen, ready-to-heat per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Waffles, gluten-free, frozen, ready-to-heat 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 Waffles, gluten-free, frozen, ready-to-heat:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B6 and 9.3 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 3.3 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• 7 ounces of Boiled California Red Kidney Beans have 1.7 times more Calcium, 3.2 times more Copper, 4.7 times more Iron, 1.5 times more Magnesium, 3.4 times more Potassium, 3 times more Selenium and 1.7 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.5 times more Manganese, 2.6 times more Phosphorus and 126.3 times more Sodium than Boiled California Red Kidney Beans.
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 6.6 times more Fiber and 3.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.1 times more Energy, 98.2 times more Fat, 55.8 times more Saturated Fat, 24.1 times more Omega 3, 79.7 times more Omega 6 and 1.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6