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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	11.4% 330kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	9.1% 8.84g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	46% 59.8g	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	65.5% 25g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	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	44% 0.53mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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

	California Red Kidney Beans	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	19.5% 195mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	117% 9.35mg	7.88% 0.63mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.17% 43.4g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 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.
• While Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B3 per 100 g.
• Both Raw California Red Kidney Beans as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Raw California Red Kidney Beans have 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.
• While Waffles, gluten-free, frozen, ready-to-heat contain 45.9 times more Sodium and 3.7 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 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.
• While Waffles, gluten-free, frozen, ready-to-heat contain 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.
• Both Raw California Red Kidney Beans as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.