Comparing Nutrients in 7 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.6% 510kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	22% 28.8g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	25.3% 14g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	34% 308μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	28.3% 113μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	141% 3.4μg	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	5.42% 0.81mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	28.4% 284mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	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	160% 12.8mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	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	81% 568mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	110% 60.5μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	73.7% 1105mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	2.06% 76g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Canned Kidney Beans:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3.7 times more Vitamin B1, 9.5 times more Vitamin B2, 13.9 times more Vitamin B3, 2.7 times more Vitamin B5, 7.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and 20.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Canned All Types Kidney Beans have similar amounts of Vitamin K per 7 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Canned Kidney Beans:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.2 times more Calcium, 1.4 times more Copper, 5.5 times more Iron, 2.4 times more Magnesium, 10.2 times more Manganese, 3.2 times more Phosphorus, 33.9 times more Selenium, 1.9 times more Sodium and 2.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Potassium and 2 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.

Comparison of macro-nutrients per 7 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3.1 times more Energy, 6 times more Fat, 5.1 times more Saturated Fat, 1.6 times more Omega 3, 12.2 times more Omega 6, 3.4 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Protein than Canned All Types Kidney Beans.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Canned All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.