Comparing Nutrients in 100 calories Red Kidney Beans VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 39g

Red Kidney Beans have 1.3 times more energy per 100g than Waffles, whole wheat, lowfat, frozen, ready-to-heat. It has high energy density when compared to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.7% 19g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	2.3% 1.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	4.4% 1.67g	38g per day for Men 19-50 years
Protein	12% 6.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.7% 60.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	17% 0.22mg	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	29.2% 117μg	5.54% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	27.7% 0.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	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	0.42% 0.062mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.34% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	6.02% 25.3mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	29% 0.67mg	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	17.2% 120mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	1.88% 64mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	14.4% 217mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	4.14% 0.46mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.4% 15g	3700g per day for Men 19-50 years

Red Kidney Beans VS Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 100 calories of Red Kidney Beans have 1.6 times more Vitamin B5 and 5.3 times more Vitamin B9 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 100 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 3 times more Vitamin B2, 3.6 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin B12 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Raw Red Kidney Beans as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 100 calories of Red Kidney Beans have 2.8 times more Copper, 1.6 times more Magnesium, 6.3 times more Potassium and 1.8 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 100 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.3 times more Calcium, 1.3 times more Iron, 2 times more Manganese, 12.5 times more Selenium and 60.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Phosphorus per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 2.1 times more Omega 3, 2.7 times more Fiber and 2.4 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 100 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 7.5 times more Omega 6 and 2.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6