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Comparing Nutrients in 100 calories Pancakes, whole wheat, dry mix, incompleteVS California Red Kidney Beans

Weight per 100 calories

Pancakes, whole wheat, dry mix, incomplete
28.6g
California Red Kidney Beans
30.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Pancakes, whole wheat, dry mix, incomplete or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Pancakes, whole wheat, dry mix, incomplete
12%
3%
85%
California Red Kidney Beans
29%
1%
70%
100 kcal ▼

Macro Nutrients

Pancakes, whole wheat, dry mix, incompletevs California Red Kidney Beans
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.39%0.38g
Fat
0.078%0.076g
0.38 gvs0.076 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g
Saturated Fat
0.034%0.011g
0 gvs0.011 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.32%0.005g
Omega 3
1.6%0.025g
0.005 gvs0.025 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.41%0.069g
Omega 6
0.096%0.016g
0.069 gvs0.016 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.3%21g
Carbohydrate
14%18g
21 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.15%3g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.94%2.26g
Fiber
20%7.55g
2.26 gvs7.55 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.37%3g
Protein
13%7.4g
3 gvs7.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pancakes, whole wheat, dry mix, incompletevs California Red Kidney Beans
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.4%0.11mg
Vitamin B1
13.4%0.16mg
Thiamine
0.11 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.7%0.26mg
Vitamin B2
5.1%0.066mg
Riboflavin
0.26 mgvs0.066 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.26mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
2.26 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
4.73%0.24mg
Pantothenic acid
NA mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.5%0.033mg
Vitamin B6
9.25%0.12mg
Pyridoxine
0.033 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6%24μg
Vitamin B9
30%119μg
Folates and Folic Acid
24 μgvs119 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.5%1.36mg
Ascorbic acid
0 mgvs1.36 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.51%0.077mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.077 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.26%0.31μg
Vitamin K
NA
Phytomenadione or phylloquinone
0.31 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pancakes, whole wheat, dry mix, incompletevs California Red Kidney Beans
4.5%45mg
Calcium
5.9%59mg
45 mgvs59 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9%0.081mg
Copper
37%0.33mg
0.081 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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25.4%2.03mg
Iron
35.4%2.83mg
2.03 mgvs2.83 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.7%24mg
Magnesium
11.5%48.5mg
24 mgvs48.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
13%0.3mg
NA mgvs0.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32.2%225mg
Phosphorus
17.5%123mg
225 mgvs123 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.1%105mg
Potassium
13.3%452mg
105 mgvs452 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.87%5.43μg
Selenium
1.76%0.97μg
5.43 μgvs0.97 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31%466mg
Sodium
0.22%3.33mg
466 mgvs3.33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.26%0.47mg
Zinc
7.02%0.77mg
0.47 mgvs0.77 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.081%3g
Water
0.096%3.56g
3 gvs3.56 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Pancakes, whole wheat, dry mix, incomplete vs California Red Kidney Beans:
Comparing minerals per 100 calories for Pancakes, whole wheat, dry mix, incomplete vs California Red Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Pancakes, whole wheat, dry mix, incompleteVS Crackers, toast thins, low sodiumCalifornia Red Kidney BeansVS Crackers, toast thins, low sodiumPancakes, whole wheat, dry mix, incompleteVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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