Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heatVS California Red Kidney Beans

Weight per 500 calories

Waffles, whole wheat, lowfat, frozen, ready-to-heat

195g

California Red Kidney Beans

152g

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

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

Macros Ratio

Protein Fat Carbs

Waffles, whole wheat, lowfat, frozen, ready-to-heat

11%

12%

77%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Waffles, whole wheat, lowfat, 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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7.16%6.95g

Fat

0.39%0.38g

6.95 gvs0.38 g

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

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4.34%1.4g

Saturated Fat

0.17%0.055g

1.4 gvs0.055 g

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

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16%0.26g

Omega 3

7.95%0.13g

0.26 gvs0.13 g

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

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15%2.52g

Omega 6

0.48%0.082g

2.52 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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73.6%96g

Carbohydrate

69.7%91g

96 gvs91 g

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

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11.5%8.35g

Sugars

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

8.35 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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22%8.37g

Fiber

99%37.7g

8.37 gvs37.7 g

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

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25%14g

Protein

66%37g

14 gvs37 g

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

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Vitamins

Waffles, whole wheat, lowfat, frozen, ready-to-heatvs California Red Kidney Beans

33.5%302μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

302 μgvs0 μg

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

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69.6%0.83mg

Vitamin B1

66.8%0.8mg

Thiamine

0.83 mgvs0.8 mg

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

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72.7%0.95mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.95 mgvs0.33 mg

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

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69.5%11mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

11 mgvs3.12 mg

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

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14.4%0.72mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

0.72 mgvs1.2 mg

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

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85.5%1.1mg

Vitamin B6

46.3%0.6mg

Pyridoxine

1.1 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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27.7%111μg

Vitamin B9

149%597μg

Folates and Folic Acid

111 μgvs597 μg

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

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139%3.33μg

Vitamin B12

0%0μg

Cobalamin

3.33 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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5.3%0.8mg

Vitamin E

Tocopherols and Tocotrienols

0.8 mgvsNA mg

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

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5.35%6.42μg

Vitamin K

Phytomenadione or phylloquinone

6.42 μgvsNA μg

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

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Minerals

Waffles, whole wheat, lowfat, frozen, ready-to-heatvs California Red Kidney Beans

28%278mg

Calcium

29.5%295mg

278 mgvs295 mg

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

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41.7%0.38mg

Copper

185%1.67mg

0.38 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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156%12.5mg

Iron

177%14mg

12.5 mgvs14 mg

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

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30%126mg

Magnesium

57.7%242mg

126 mgvs242 mg

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

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145%3.33mg

Manganese

66%1.5mg

3.33 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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79.5%556mg

Phosphorus

87.7%614mg

556 mgvs614 mg

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

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9.4%319mg

Potassium

66.4%2258mg

319 mgvs2258 mg

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

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108%59.3μg

Selenium

8.8%4.85μg

59.3 μgvs4.85 μg

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

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72.2%1084mg

Sodium

1.1%16.7mg

1084 mgvs16.7 mg

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

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20.7%2.28mg

Zinc

35%3.86mg

2.28 mgvs3.86 mg

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

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2%74.7g

Water

0.48%18g

74.7 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, whole wheat, lowfat, frozen, ready-to-heat vs California Red Kidney Beans:

Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 2.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin B12 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.6 times more Vitamin B5, 5.4 times more Vitamin B9 and more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs California Red Kidney Beans:

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.2 times more Manganese, 12.2 times more Selenium and 65 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.4 times more Copper, 1.9 times more Magnesium, 7.1 times more Potassium and 1.7 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Raw California Red Kidney Beans have similar amounts of Calcium, Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 18.3 times more Fat, 2 times more Omega 3 and 30.8 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.5 times more Fiber and 2.7 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Waffles, whole wheat, lowfat, 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, whole wheat, lowfat, frozen, ready-to-heatVS Plain Chapati BreadCalifornia Red Kidney BeansVS Plain Chapati BreadWaffles, whole wheat, lowfat, 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, whole wheat, lowfat, frozen, ready-to-heatVS California Red Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: