Comparing Nutrients in 14 ounces California Red Kidney Beans VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	California Red Kidney Beans	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	45% 1310kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	108% 78g	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	260% 99g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	173% 97g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Desserts, apple crisp, 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	175% 2.1mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	12.2% 0.16mg	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	391% 1564μg	16% 63.5μg	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	20% 18mg	9.7% 8.73mg	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	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	77.4% 774mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	31.3% 0.28mg	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	464% 37mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	22.4% 0.52mg	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	230% 1607mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	93% 1393mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Desserts, apple crisp, prepared-from-recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of California Red Kidney Beans have 6.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 8.5 times more Vitamin B5, 9.9 times more Vitamin B6, 24.6 times more Vitamin B9 and 2 times more Vitamin C than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain more Vitamin A than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of California Red Kidney Beans have 5.6 times more Calcium, 15.5 times more Copper, 11.4 times more Iron, 20 times more Magnesium, 7.7 times more Manganese, 14.5 times more Phosphorus, 19.1 times more Potassium and 14.2 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 31.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Desserts, apple crisp, prepared-from-recipe contain similar levels of Selenium per 14 ounces.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2 times more Energy, 1.2 times more Omega 3, 1.9 times more Carbohydrate, 17.8 times more Fiber and 13.9 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 13.7 times more Fat, 19 times more Saturated Fat and 19.9 times more Omega 6 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6