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

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Van's, Gluten Free, Totally Original Pancakes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	14.7% 427kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.03g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	89% 116g	130g per day for Men 19-50 years
Sugars	11% 8.06g	NA	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	1.18% 0.85g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 6.53g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	130% 49.4g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Pancakes	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	60.4% 0.79mg	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	4.47% 18μg	195% 780μg	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	9.92% 8.93mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Pancakes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	220% 2mg	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	17.4% 1.4mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	96% 2.2mg	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	86.7% 607mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	43.8% 657mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw Royal Red Kidney Beans contain 5.6 times more Vitamin B1, 6 times more Vitamin B2, 1.4 times more Vitamin B3, 5.3 times more Vitamin B6 and 43.7 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.

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

• 7 ounces of Van's, Gluten Free, Totally Original Pancakes have 25.5 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3.4 times more Calcium, 9.2 times more Copper, 12.4 times more Iron, 4.1 times more Magnesium, 1.3 times more Phosphorus, 10.6 times more Potassium and 4.8 times more Zinc than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Royal Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Van's, Gluten Free, Totally Original Pancakes have 10.1 times more Fat, 1.9 times more Omega 3 and 9.7 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.5 times more Energy, 1.4 times more Carbohydrate, 16.6 times more Fiber and 7.7 times more Protein than Van's, Gluten Free, Totally Original Pancakes.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6