Comparing Nutrients in 300 calories California Red Kidney BeansVS Pancakes, whole-wheat, dry mix, incomplete

Weight per 300 calories

California Red Kidney Beans

91g

Pancakes, whole-wheat, dry mix, incomplete

87.2g

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

Which food has more nutrients per 300 calories - California Red Kidney Beans or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Pancakes, whole-wheat, dry mix, incomplete

15%

81%

300 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Pancakes, whole-wheat, dry mix, incomplete

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.23%0.23g

Fat

1.35%1.3g

0.23 gvs1.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.033g

Saturated Fat

0.66%0.21g

0.033 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.77%0.076g

Omega 3

1.64%0.026g

0.076 gvs0.026 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g

Omega 6

2.95%0.5g

0.049 gvs0.5 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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42%54.4g

Carbohydrate

47.6%62g

54.4 gvs62 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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59.6%22.6g

Fiber

22.6 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39.6%22g

Protein

20%11g

22 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

California Red Kidney Beansvs Pancakes, whole-wheat, dry mix, incomplete

0%0μg

Vitamin A

0.19%1.74μg

RAE, retinol activity equivalents

0 μgvs1.74 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40%0.48mg

Vitamin B1

41.4%0.5mg

Thiamine

0.48 mgvs0.5 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%0.2mg

Vitamin B2

72.7%0.94mg

Riboflavin

0.2 mgvs0.94 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

37%5.9mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.71mg

Vitamin B5

13%0.65mg

Pantothenic acid

0.71 mgvs0.65 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27.8%0.36mg

Vitamin B6

15.2%0.2mg

Pyridoxine

0.36 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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89.5%358μg

Vitamin B9

18%71.5μg

Folates and Folic Acid

358 μgvs71.5 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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4.55%4.1mg

Vitamin C

0%0mg

Ascorbic acid

4.1 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

California Red Kidney Beansvs Pancakes, whole-wheat, dry mix, incomplete

17.7%177mg

Calcium

39%392mg

177 mgvs392 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg

Copper

54.3%0.49mg

1 mgvs0.49 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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106%8.5mg

Iron

85.5%6.84mg

8.5 mgvs6.84 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.6%145mg

Magnesium

21.6%91mg

145 mgvs91 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39.5%0.91mg

Manganese

84.8%1.95mg

0.91 mgvs1.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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52.6%368mg

Phosphorus

97%682mg

368 mgvs682 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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40%1355mg

Potassium

11.4%388mg

1355 mgvs388 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.3%2.9μg

Selenium

60.3%33μg

2.9 μgvs33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.67%10mg

Sodium

82.5%1238mg

10 mgvs1238 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.3mg

Zinc

15.5%1.7mg

2.3 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.29%10.7g

Water

0.21%7.67g

10.7 gvs7.67 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Pancakes, whole-wheat, dry mix, incomplete:

Raw California Red Kidney Beans have 1.8 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
While Pancakes, whole-wheat, dry mix, incomplete contain 4.7 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
Both Raw California Red Kidney Beans as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Pancakes, whole-wheat, dry mix, incomplete:

Raw California Red Kidney Beans have 2 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 3.5 times more Potassium and 1.4 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
While Pancakes, whole-wheat, dry mix, incomplete contain 2.2 times more Calcium, 2.1 times more Manganese, 1.9 times more Phosphorus, 11.4 times more Selenium and 123.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Raw California Red Kidney Beans have 2.9 times more Omega 3 and 2 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
Both Raw California Red Kidney Beans and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw California Red Kidney Beans as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansPancakes, whole-wheat, dry mix, incompleteVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Pie, apple, commercially prepared, enriched flourPancakes, whole-wheat, dry mix, incompleteVS Pie, apple, commercially prepared, enriched flour

Compare Foods

Comparing Nutrients in 300 calories California Red Kidney BeansVS Pancakes, whole-wheat, dry mix, incomplete

Weight per 300 calories

Which food has more nutrients per 300 calories - California Red Kidney Beans or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: