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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	46% 1338kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	62% 20g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	187% 243g	196% 255g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	160% 89.4g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	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	201% 2.4mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	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	5.56% 0.83mg	49% 7.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	33% 329mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	98% 0.89mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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% 1611mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	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	3.18% 47.6mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	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

Nutrient Comparison: Red Kidney Beans VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Red Kidney Beans have 3.3 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 14 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 1.5 times more Vitamin B3, 8.8 times more Vitamin E and 3.9 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin C
• Both Raw 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 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 14 ounces of Red Kidney Beans have 2.9 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 6 times more Magnesium, 3.5 times more Phosphorus, 12 times more Potassium, 1.2 times more Selenium and 2.2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 14 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 39.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 6 times more Omega 3, 8 times more Fiber and 4.4 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 14 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 1.5 times more Energy, 23.4 times more Fat, 32.5 times more Saturated Fat, 7.1 times more Omega 6 and 8.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6