Comparing Nutrients in 14 ounces Pie, blueberry, commercially prepared VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie, blueberry, commercially prepared	California Red Kidney Beans	Recommended Dietary Allowance
Energy	31.8% 921kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	21% 6.66g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	59.3% 0.95g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	183% 237g	130g per day for Men 19-50 years
Sugars	54% 39.3g	NA	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	10.4% 3.97g	260% 99g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	121% 1.58mg	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	26.8% 107μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	20% 18mg	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	27.5% 4.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	485% 4.37mg	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	15% 1.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	173% 3.97mg	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	13% 91mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	92% 10mg	11mg per day for Men 19-50 years
Water	5.63% 208g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Pie, blueberry, commercially prepared vs California Red Kidney Beans:

• 14 ounces of Pie, blueberry, commercially prepared have more Vitamin A than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 52.9 times more Vitamin B1, 7.3 times more Vitamin B2, 6.9 times more Vitamin B3, 5.7 times more Vitamin B5, 10.7 times more Vitamin B6, 14.6 times more Vitamin B9 and 1.7 times more Vitamin C than Pie, blueberry, commercially prepared.
• 14 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Pie, blueberry, commercially prepared as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pie, blueberry, commercially prepared vs California Red Kidney Beans:

• 14 ounces of Pie, blueberry, commercially prepared have 26.1 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 24.4 times more Calcium, 23.9 times more Copper, 31.2 times more Iron, 32 times more Magnesium, 5.7 times more Manganese, 17.6 times more Phosphorus, 29.8 times more Potassium, 2.3 times more Selenium and 15.9 times more Zinc than Pie, blueberry, commercially prepared.
• 14 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, blueberry, commercially prepared have 40 times more Fat, 46.6 times more Saturated Fat, 2.8 times more Omega 3 and 60.8 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.4 times more Energy, 1.7 times more Carbohydrate, 24.9 times more Fiber and 13.5 times more Protein than Pie, blueberry, commercially prepared.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6