Comparing Nutrients in 7 ounces Glutino, Gluten Free Wafers, Lemon Flavored VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Canned Kidney Beans	Recommended Dietary Allowance
Energy	35.2% 1022kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	65% 21g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	22% 28.8g	130g per day for Men 19-50 years
Sugars	116% 84g	5.06% 3.67g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 84g	% 3.67g	g per day for Men 19-50 years
Fiber	0% 0g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	0% 0g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	11.3% 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	0% 0μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41.3% 6.2mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	29.8% 0.27mg	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	4.47% 0.36mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	1.64% 0.038mg	14.5% 0.33mg	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	11% 77.4mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	4.2% 155g	3700g per day for Men 19-50 years

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

• Glutino, Gluten Free Wafers, Lemon Flavored have 1.5 times more Vitamin B2 and 156 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B1, 6.3 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.

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

• Canned All Types Kidney Beans contain 3.8 times more Calcium, more Copper, 6.5 times more Iron, 9 times more Magnesium, 8.8 times more Manganese, 2.3 times more Phosphorus, 6.6 times more Potassium, more Selenium, 2.7 times more Sodium, 15.3 times more Zinc and 69.7 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 7 ounces:

• Glutino, Gluten Free Wafers, Lemon Flavored have 6.1 times more Energy, 40.3 times more Fat, 74.5 times more Saturated Fat, 24.1 times more Omega 6, 5.1 times more Carbohydrate and 22.9 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Canned All Types Kidney Beans have similar amounts of Omega 3 per 7 oz.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.