Comparing Nutrients in 14 ounces Canned Kidney Beans VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Canned Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	11.5% 333kcal	40.8% 1183kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	86.5% 27.7g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	34.3% 5.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	114% 148g	130g per day for Men 19-50 years
Sugars	10% 7.34g	101% 73.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	37% 20.7g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	NA	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	20.8% 0.27mg	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	35.7% 143μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.97% 24IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	13.5% 135mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	30% 0.27mg	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	58% 4.64mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	75.6% 1.74mg	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	51% 357mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	8.37% 310g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Pie, coconut creme, commercially prepared per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Pie, coconut creme, commercially prepared:

• 14 ounces of Canned Kidney Beans have 2.3 times more Vitamin B1, 2.1 times more Vitamin B3 and 5.1 times more Vitamin B9 than Pie, coconut creme, commercially prepared.
• While 14 oz of Pie, coconut creme, commercially prepared contain 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, coconut creme, commercially prepared provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12
• 14 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Pie, coconut creme, commercially prepared:

• 14 ounces of Canned Kidney Beans have 2 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 3.6 times more Potassium, 1.5 times more Sodium and 1.8 times more Water than Pie, coconut creme, commercially prepared.
• While 14 oz of Pie, coconut creme, commercially prepared contain 2.6 times more Manganese and 5.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, coconut creme, commercially prepared contain similar levels of Calcium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 14 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 3.3 times more Fiber and 2.5 times more Protein than Pie, coconut creme, commercially prepared.
• While 14 oz of Pie, coconut creme, commercially prepared contain 3.5 times more Energy, 27.7 times more Fat, 49.5 times more Saturated Fat, 13.9 times more Omega 6, 2.6 times more Carbohydrate and 10 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, coconut creme, commercially prepared offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6