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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	45% 1310kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	62% 20g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	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	260% 99g	20% 7.54g	38g per day for Men 19-50 years
Protein	173% 97g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	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	175% 2.1mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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

	California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	77.4% 774mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.47% 17.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.9 times more Vitamin B1, 4.4 times more Vitamin B5, 5.2 times more Vitamin B6, 6.1 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B2 per 14 oz.
• Both Raw 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 California Red Kidney Beans vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw California Red Kidney Beans have 6.7 times more Calcium, 4.9 times more Copper, 3.6 times more Iron, 7 times more Magnesium, 3.5 times more Phosphorus, 13.2 times more Potassium, 1.2 times more Selenium and 2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Manganese and 42.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 1.4 times more Omega 3, 13.1 times more Fiber and 4.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.5 times more Energy, 99.3 times more Fat, 138.9 times more Saturated Fat and 29.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Carbohydrate per 14 oz.
• Both Raw 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.