Comparing Nutrients in 14 ounces California Red Kidney Beans VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	California Red Kidney Beans	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	45% 1310kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	47% 45.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	28.7% 9.2g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	46.7% 7.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	121% 87.4g	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	25% 18g	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	% 19.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	260% 99g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	173% 97g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	12% 0.15mg	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	21% 83.3μg	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	25% 22.6mg	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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	54.2% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	77.4% 774mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	65.3% 0.59mg	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	45% 3.6mg	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	40.2% 0.92mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pie, Dutch Apple, Commercially Prepared per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Pie, Dutch Apple, Commercially Prepared 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, Dutch Apple, Commercially Prepared:

• 14 ounces of California Red Kidney Beans have 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3, 8.1 times more Vitamin B5, 10.2 times more Vitamin B6 and 18.8 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• While 14 oz of Pie, Dutch Apple, Commercially Prepared contain more Vitamin A and 1.3 times more Vitamin C than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 14 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Pie, Dutch Apple, Commercially Prepared:

• 14 ounces of California Red Kidney Beans have 13.9 times more Calcium, 7.4 times more Copper, 10.3 times more Iron, 20 times more Magnesium, 4.3 times more Manganese, 14 times more Phosphorus, 19.6 times more Potassium, 1.5 times more Selenium and 13.4 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• While 14 oz of Pie, Dutch Apple, Commercially Prepared contain 18.2 times more Sodium than Raw California Red Kidney Beans.
• 14 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.3 times more Carbohydrate, 15.6 times more Fiber and 11.2 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While 14 oz of Pie, Dutch Apple, Commercially Prepared contain 46 times more Fat, 64.3 times more Saturated Fat, 1.4 times more Omega 3 and 37 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pie, Dutch Apple, Commercially Prepared offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6