Comparing Nutrients in 100 grams Pancakes, whole-wheat, dry mix, incomplete VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 344kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	45% 58.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	65.5% 25g	38g per day for Men 19-50 years
Protein	23% 13g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.4% 0.57mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	30.5% 0.4mg	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	20.5% 82μg	98% 393μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	45% 449mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	111% 1mg	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	98% 7.84mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	48.2% 1.1mg	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	112% 782mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	95% 1419mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole-wheat, dry mix, incomplete VS Royal Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Pancakes, whole-wheat, dry mix, incomplete versus 100 g of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pancakes, whole-wheat, dry mix, incomplete vs Royal Red Kidney Beans:

• 100 grams of Pancakes, whole-wheat, dry mix, incomplete have 1.5 times more Vitamin B1, 4.5 times more Vitamin B2 and 3.2 times more Vitamin B3 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 1.7 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pancakes, whole-wheat, dry mix, incomplete vs Royal Red Kidney Beans:

• 100 grams of Pancakes, whole-wheat, dry mix, incomplete have 3.4 times more Calcium, 2 times more Manganese, 1.9 times more Phosphorus, 11.9 times more Selenium and 109.2 times more Sodium than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 1.8 times more Copper, 1.3 times more Magnesium, 3 times more Potassium and 1.4 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Royal Red Kidney Beans contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pancakes, whole-wheat, dry mix, incomplete have 5.9 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 5.1 times more Omega 3 and 2 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Royal Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6