Comparing Nutrients in 500 calories Waffles, gluten-free, frozen, ready-to-heatVS California Red Kidney Beans

Weight per 500 calories

Waffles, gluten-free, frozen, ready-to-heat

190g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 1.3 times more energy per unit of mass than Waffles, gluten-free, frozen, ready-to-heat, which is high in comparison to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 500 calories - Waffles, gluten-free, frozen, ready-to-heat or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Waffles, gluten-free, frozen, ready-to-heat

30%

66%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Waffles, gluten-free, frozen, ready-to-heatvs California Red Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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17.3%17g

Fat

0.39%0.38g

17 gvs0.38 g

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

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4.64%1.5g

Saturated Fat

0.17%0.055g

1.5 gvs0.055 g

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

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91%1.46g

Omega 3

7.95%0.13g

1.46 gvs0.13 g

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

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18%3.03g

Omega 6

0.48%0.082g

3.03 gvs0.082 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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63%82g

Carbohydrate

69.7%91g

82 gvs91 g

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

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4.54%3.3g

Sugars

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

3.3 gvsNA g

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

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1.3%0.95g

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]

0.95 gvsNA g

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

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%0.82g

Glucose

0.82 gvsNA g

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

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%1.5g

Sucrose

1.5 gvsNA g

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

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7%2.66g

Fiber

99%37.7g

2.66 gvs37.7 g

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

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9.23%5.17g

Protein

66%37g

5.17 gvs37 g

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

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Vitamins

Waffles, gluten-free, frozen, ready-to-heatvs 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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12.7%0.15mg

Vitamin B1

66.8%0.8mg

Thiamine

0.15 mgvs0.8 mg

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

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5.85%0.076mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.076 mgvs0.33 mg

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

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21.4%3.43mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

3.43 mgvs3.12 mg

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

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18.3%0.91mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

0.91 mgvs1.2 mg

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

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9.8%0.13mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.13 mgvs0.6 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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3.8%15.2μg

Vitamin B9

149%597μg

Folates and Folic Acid

15.2 μgvs597 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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212%5.1μg

Vitamin B12

0%0μg

Cobalamin

5.1 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

7.58%6.8mg

Ascorbic acid

0 mgvs6.8 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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12%1.83mg

Vitamin E

Tocopherols and Tocotrienols

1.83 mgvsNA mg

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

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17.6%21μg

Vitamin K

Phytomenadione or phylloquinone

21 μgvsNA μg

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

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Minerals

Waffles, gluten-free, frozen, ready-to-heatvs California Red Kidney Beans

7.6%76mg

Calcium

29.5%295mg

76 mgvs295 mg

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

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19%0.17mg

Copper

185%1.67mg

0.17 mgvs1.67 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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15%1.2mg

Iron

177%14mg

1.2 mgvs14 mg

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

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14%59mg

Magnesium

57.7%242mg

59 mgvs242 mg

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

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64.6%1.5mg

Manganese

66%1.5mg

1.5 mgvs1.5 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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98%683mg

Phosphorus

87.7%614mg

683 mgvs614 mg

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

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6.93%236mg

Potassium

66.4%2258mg

236 mgvs2258 mg

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

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1.4%0.76μg

Selenium

8.8%4.85μg

0.76 μgvs4.85 μg

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

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64%960mg

Sodium

1.1%16.7mg

960 mgvs16.7 mg

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

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8.64%0.95mg

Zinc

35%3.86mg

0.95 mgvs3.86 mg

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

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2.23%82.5g

Water

0.48%18g

82.5 gvs18 g

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

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Lets compare vitamin content per 500 calories of Waffles, gluten-free, frozen, ready-to-heat vs California Red Kidney Beans:

Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, 39.3 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
Both Waffles, gluten-free, frozen, ready-to-heat and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 500 kcal.
Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waffles, gluten-free, frozen, ready-to-heat vs California Red Kidney Beans:

Waffles, gluten-free, frozen, ready-to-heat have 57.6 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.9 times more Calcium, 9.9 times more Copper, 11.8 times more Iron, 4.1 times more Magnesium, 9.6 times more Potassium, 6.4 times more Selenium and 4.1 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
Both Waffles, gluten-free, frozen, ready-to-heat and Raw California Red Kidney Beans have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Waffles, gluten-free, frozen, ready-to-heat have 44.4 times more Fat, 11.5 times more Omega 3 and 37 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 14.2 times more Fiber and 7.1 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
Both Waffles, gluten-free, frozen, ready-to-heat and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Waffles, gluten-free, frozen, ready-to-heatVS Cookies, chocolate cream covered biscuit sticksCalifornia Red Kidney BeansVS Cookies, chocolate cream covered biscuit sticksWaffles, gluten-free, frozen, ready-to-heatVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Waffles, gluten-free, frozen, ready-to-heatVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Waffles, gluten-free, frozen, ready-to-heat or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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