Comparing Nutrients in 14 ounces Red Kidney Beans VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	46% 1338kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	47% 15g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	48.2% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	104% 135g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	85.7% 62g	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	159% 60.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	160% 89.4g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	11.6% 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	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	14% 12.7mg	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	5.56% 0.83mg	40.2% 6.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	33% 329mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	31.4% 0.72mg	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% 1611mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	53% 798mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	5.6% 207g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Pie, apple, commercially prepared, enriched flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Pie, apple, commercially prepared, enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Pie, apple, commercially prepared, enriched flour:

• 14 ounces of Red Kidney Beans have 21.7 times more Vitamin B1, 8 times more Vitamin B2, 8 times more Vitamin B3, 6.6 times more Vitamin B5, 10.4 times more Vitamin B6, 14.6 times more Vitamin B9, 1.4 times more Vitamin C and 1.6 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• While 14 oz of Pie, apple, commercially prepared, enriched flour contain more Vitamin A and 7.2 times more Vitamin E than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Raw Red Kidney Beans as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Pie, apple, commercially prepared, enriched flour:

• 14 ounces of Red Kidney Beans have 7.5 times more Calcium, 15.2 times more Copper, 14.9 times more Iron, 19.7 times more Magnesium, 6.1 times more Manganese, 16.9 times more Phosphorus, 20.9 times more Potassium, 3.2 times more Selenium and 17.4 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While 14 oz of Pie, apple, commercially prepared, enriched flour contain 16.8 times more Sodium than Raw Red Kidney Beans.
• 14 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 1.4 times more Energy, 2.9 times more Omega 3, 1.8 times more Carbohydrate, 9.5 times more Fiber and 11.9 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 14 oz of Pie, apple, commercially prepared, enriched flour contain 10.4 times more Fat, 24.7 times more Saturated Fat, 9.1 times more Omega 6 and 7.5 times more Sugars than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6