Comparing Nutrients in 7 ounces Red Kidney Beans VS Van's, Gluten Free, Totally Original Pancakes

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Red Kidney Beans	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	23% 669kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	61.5% 80g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	11% 8.06g	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	1.18% 0.85g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 6.53g	g per day for Men 19-50 years
Fiber	79.4% 30g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	80% 44.7g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	11.4% 0.15mg	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	4.47% 18μg	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	9.92% 8.93mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	16.5% 165mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	80% 1.84mg	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% 806mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Van's, Gluten Free, Totally Original Pancakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Van's, Gluten Free, Totally Original Pancakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Van's, Gluten Free, Totally Original Pancakes:

• 7 ounces of Red Kidney Beans have 8.7 times more Vitamin B1, 5.4 times more Vitamin B2, 1.4 times more Vitamin B3, 5.3 times more Vitamin B6 and 43.8 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.

Comparing minerals per 7 ounces for Red Kidney Beans vs Van's, Gluten Free, Totally Original Pancakes:

• 7 ounces of Red Kidney Beans have 2.1 times more Calcium, 6.4 times more Copper, 9.6 times more Iron, 4.1 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 10.7 times more Potassium and 5.1 times more Zinc than Van's, Gluten Free, Totally Original Pancakes.
• While 7 oz of Van's, Gluten Free, Totally Original Pancakes contain 27.6 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.6 times more Energy, 1.2 times more Omega 3, 1.5 times more Carbohydrate, 10.1 times more Fiber and 6.8 times more Protein than Van's, Gluten Free, Totally Original Pancakes.
• While 7 oz of Van's, Gluten Free, Totally Original Pancakes contain 4.3 times more Fat, 4.1 times more Omega 6 and 1.9 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6