Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	17% 492kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	62% 20g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	196% 255g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 72g	g per day for Men 19-50 years
Fiber	97% 37g	20% 7.54g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	23.2% 0.3mg	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	73.4% 294μg	64.5% 258μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49% 7.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	26% 262mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	98% 0.89mg	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	148% 12mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	222% 5.1mg	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	77.7% 544mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.47% 17.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Boiled California Red Kidney Beans have 1.2 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.4 times more Vitamin B1, 3.4 times more Vitamin B2 and 6 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled California Red Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Boiled California Red Kidney Beans have 2.3 times more Calcium, 1.3 times more Copper, 2.1 times more Magnesium, 3.7 times more Potassium and 15.3 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 4 times more Manganese, 2.2 times more Selenium, 117.8 times more Sodium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans have 4.9 times more Fiber and 1.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 4 times more Energy, 275.9 times more Fat, 357.1 times more Saturated Fat, 1.9 times more Omega 3, 80.6 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.