Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Pancakes, whole wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%

Macro Nutrients

	Boiled Red Kidney Beans	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	8.7% 252kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	113% 147g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	29% 21g	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	38.6% 14.7g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pancakes, whole wheat, 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	26.5% 0.32mg	65.3% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	137% 1.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	17.4% 0.23mg	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	64.5% 258μg	41.7% 167μg	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	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	0.4% 0.06mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	62.6% 0.56mg	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	73% 5.83mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	NA	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	40.3% 282mg	224% 1566mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	216% 3239mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pancakes, whole wheat, dry mix, incomplete per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Pancakes, whole wheat, dry mix, incomplete:

• 7 ounces of Boiled Red Kidney Beans have 1.5 times more Vitamin B9 and 7.6 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• While 7 oz of Pancakes, whole wheat, dry mix, incomplete contain 2.5 times more Vitamin B1, 15.4 times more Vitamin B2 and 13.7 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pancakes, whole wheat, dry mix, incomplete provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Pancakes, whole wheat, dry mix, incomplete:

• 7 oz of Pancakes, whole wheat, dry mix, incomplete contain 5.6 times more Calcium, 2.4 times more Iron, 1.9 times more Magnesium, 5.6 times more Phosphorus, 15.8 times more Selenium, 816 times more Sodium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pancakes, whole wheat, dry mix, incomplete contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 9.3 times more Omega 3 than Pancakes, whole wheat, dry mix, incomplete.
• While 7 oz of Pancakes, whole wheat, dry mix, incomplete contain 2.8 times more Energy, 3.3 times more Carbohydrate and 32.9 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pancakes, whole wheat, dry mix, incomplete offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 6 in seven ounces.