Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Pie, cherry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pie, cherry, prepared from recipe	4%	40%	56%

Macro Nutrients

	Boiled Kidney Beans	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Energy	17.4% 504kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	37% 12g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	118% 153g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	NA	38g per day for Men 19-50 years
Protein	61.4% 34.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	31.7% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	10.4% 0.13mg	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	129% 516μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Calcium	14% 139mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	34% 0.31mg	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	110% 8.8mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	34.5% 0.79mg	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	78.2% 548mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.2% 266g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Pie, cherry, prepared from recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kidney Beans versus 14 oz of Pie, cherry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Pie, cherry, prepared from recipe:

• 14 ounces of Boiled Kidney Beans have 1.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 4.8 times more Vitamin B9 than Pie, cherry, prepared from recipe.
• While 14 oz of Pie, cherry, prepared from recipe contain more Vitamin A, 2.2 times more Vitamin B2 and 2.2 times more Vitamin B3 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Pie, cherry, prepared from recipe provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled All Types Kidney Beans as well as Pie, cherry, prepared from recipe have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Pie, cherry, prepared from recipe:

• 14 ounces of Boiled Kidney Beans have 3.5 times more Calcium, 2.8 times more Copper, 4.7 times more Magnesium, 2.2 times more Manganese, 4.6 times more Phosphorus, 5.3 times more Potassium and 5 times more Zinc than Pie, cherry, prepared from recipe.
• While 14 oz of Pie, cherry, prepared from recipe contain 7.1 times more Selenium and 191 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Pie, cherry, prepared from recipe contain similar levels of Iron per 14 ounces.
• 14 ounces of Pie, cherry, prepared from recipe lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Kidney Beans have 3.1 times more Protein than Pie, cherry, prepared from recipe.
• While 14 oz of Pie, cherry, prepared from recipe contain 2.1 times more Energy, 24.4 times more Fat, 40.9 times more Saturated Fat, 28.2 times more Omega 6 and 1.7 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Pie, cherry, prepared from recipe offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6