Comparing Nutrients in 14 ounces California Red Kidney Beans VS Pie crust, standard-type, prepared from recipe, unbaked

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pie crust, standard-type, prepared from recipe, unbaked	5%	59%	36%

Macro Nutrients

	California Red Kidney Beans	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Energy	45% 1310kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	126% 122g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	178% 30.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	129% 168g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.6g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	173% 97g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pie crust, standard-type, prepared from recipe, unbaked	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	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	6.7% 0.087mg	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	70.4% 282μg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Calcium	77.4% 774mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	35.7% 0.32mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	66% 1.52mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	128% 1913mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pie crust, standard-type, prepared from recipe, unbaked per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Pie crust, standard-type, prepared from recipe, unbaked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Pie crust, standard-type, prepared from recipe, unbaked:

• 14 ounces of California Red Kidney Beans have 1.5 times more Vitamin B1, 4.9 times more Vitamin B5, 18 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, prepared from recipe, unbaked.
• While 14 oz of Pie crust, standard-type, prepared from recipe, unbaked contain 1.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pie crust, standard-type, prepared from recipe, unbaked provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Pie crust, standard-type, prepared from recipe, unbaked:

• 14 ounces of California Red Kidney Beans have 21.7 times more Calcium, 13.6 times more Copper, 3.6 times more Iron, 13.3 times more Magnesium, 2.6 times more Manganese, 6.8 times more Phosphorus, 25.3 times more Potassium and 6.5 times more Zinc than Pie crust, standard-type, prepared from recipe, unbaked.
• While 14 oz of Pie crust, standard-type, prepared from recipe, unbaked contain 5.9 times more Selenium and 43.8 times more Sodium than Raw California Red Kidney Beans.
• 14 ounces of Pie crust, standard-type, prepared from recipe, unbaked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.4 times more Carbohydrate, 7.3 times more Fiber and 4.3 times more Protein than Pie crust, standard-type, prepared from recipe, unbaked.
• While 14 oz of Pie crust, standard-type, prepared from recipe, unbaked contain 1.4 times more Energy, 123.2 times more Fat, 213.2 times more Saturated Fat, 5.9 times more Omega 3 and 141.2 times more Omega 6 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6