Comparing Nutrients in 7 ounces Waffles, gluten-free, frozen, ready-to-heat VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 522kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	34.2% 44.5g	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	7.3% 2.78g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	16% 0.21mg	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	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	222% 5.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	63.7% 0.57mg	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	15.6% 1.25mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	27.4% 0.63mg	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	102% 712mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.33% 86g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Waffles, gluten-free, frozen, ready-to-heat versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Boiled California Red Kidney Beans:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 3.3 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B6 and 9.3 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Boiled California Red Kidney Beans:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 2.5 times more Manganese, 2.6 times more Phosphorus and 126.3 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.7 times more Calcium, 3.2 times more Copper, 4.7 times more Iron, 1.5 times more Magnesium, 3.4 times more Potassium, 3 times more Selenium and 1.7 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 2.1 times more Energy, 98.2 times more Fat, 55.8 times more Saturated Fat, 24.1 times more Omega 3, 79.7 times more Omega 6 and 1.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 6.6 times more Fiber and 3.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6