Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	4.28% 124kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	9.1% 8.84g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	9.38% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.73g	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	0.69% 0.5g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	5.15% 0.067mg	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	18.5% 74μg	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	112% 2.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	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	NA	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.25% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	6.6% 66mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	9.9% 0.089mg	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	37.3% 2.98mg	7.88% 0.63mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	34% 0.78mg	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	19.6% 137mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.17% 43.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Waffles, gluten-free, frozen, ready-to-heat per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• 100 grams of Boiled California Red Kidney Beans have 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.
• While 100 g of Waffles, gluten-free, frozen, ready-to-heat contain 3.3 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Waffles, gluten-free, frozen, ready-to-heat:

• 100 grams of Boiled California Red Kidney Beans have 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.
• While 100 g of Waffles, gluten-free, frozen, ready-to-heat contain 2.5 times more Manganese, 2.6 times more Phosphorus and 126.3 times more Sodium than Boiled California Red Kidney Beans.
• 100 grams of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 6.6 times more Fiber and 3.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 100 g of Waffles, gluten-free, frozen, ready-to-heat contain 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.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6