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

Macros Ratio

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

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 522kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	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	7.3% 2.78g	130% 49.4g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	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	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	222% 5.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.92% 8.93mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	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	15.6% 1.25mg	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	67.4% 1.55mg	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	102% 712mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	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% 1002mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	2.33% 86g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.6 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin B5, 5.9 times more Vitamin B6, 49.3 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Waffles, gluten-free, frozen, ready-to-heat have 45.9 times more Sodium and 3.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.9 times more Calcium, 12.4 times more Copper, 14.8 times more Iron, 5.2 times more Magnesium, 1.3 times more Manganese, 12 times more Potassium, 8 times more Selenium and 5.1 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Raw California Red Kidney Beans have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 35.4 times more Fat, 21.7 times more Saturated Fat, 9.2 times more Omega 3 and 29.5 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Energy, 1.4 times more Carbohydrate, 17.8 times more Fiber and 9 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.