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

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 492kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	91% 119g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	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	1.37% 0.99g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 1.57g	NA	g per day for Men 19-50 years
Fiber	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	California 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	13.7% 0.16mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	60.6% 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	3.97% 16μg	195% 782μg	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	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	243% 2.2mg	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	14% 1.1mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	86.3% 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	98% 685mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	2.48% 92g	0.63% 23.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Van's, Gluten Free, Totally Original Waffles versus 7 oz of California 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 Waffles vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 6.4 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin B5, 5.9 times more Vitamin B6 and 49.3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and California Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.

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

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 46.2 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.1 times more Calcium, 11.3 times more Copper, 16.7 times more Iron, 5.2 times more Magnesium, 12.3 times more Potassium, 8 times more Selenium and 4.7 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and California Red Kidney Beans contain similar levels of Manganese and Phosphorus per seven ounces.
• 7 ounces of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 32.9 times more Fat, 21.7 times more Saturated Fat, 9.2 times more Omega 3 and 29.5 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.3 times more Energy, 1.5 times more Carbohydrate and 8.2 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6