Comparing Nutrients in 7 ounces California Red Kidney Beans VS Pancakes, buckwheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	California Red Kidney Beans	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	22.6% 655kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.72% 0.87g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	109% 141g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	44.4% 17g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	50.8% 8.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	67% 0.87mg	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	195% 782μg	26.3% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	38.7% 387mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	92% 0.82mg	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	232% 18.6mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	143% 3.3mg	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	115% 804mg	259% 1812mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pancakes, buckwheat, dry mix, incomplete per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Pancakes, buckwheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Pancakes, buckwheat, dry mix, incomplete:

• 7 ounces of California Red Kidney Beans have 1.9 times more Vitamin B5, 7.4 times more Vitamin B9 and more Vitamin C than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pancakes, buckwheat, dry mix, incomplete provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Pancakes, buckwheat, dry mix, incomplete:

• 7 ounces of California Red Kidney Beans have 2.7 times more Copper, 2 times more Iron and 4.7 times more Potassium than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 2.4 times more Calcium, 1.7 times more Manganese, 2.3 times more Phosphorus, 4.1 times more Selenium and 62.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pancakes, buckwheat, dry mix, incomplete contain similar levels of Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.6 times more Omega 3, 2.9 times more Fiber and 2.2 times more Protein than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 10.8 times more Fat and 17.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pancakes, buckwheat, dry mix, incomplete offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6