Comparing Nutrients in 14 ounces Pie, cherry, prepared from recipe VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, prepared from recipe	4%	40%	56%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pie, cherry, prepared from recipe	Red Kidney Beans	Recommended Dietary Allowance
Energy	37% 1072kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	NA	159% 60.3g	38g per day for Men 19-50 years
Protein	20% 11g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, prepared from recipe	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.06mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, cherry, prepared from recipe	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	92% 7.34mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	192% 4.4mg	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	17% 119mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	101% 11mg	11mg per day for Men 19-50 years
Water	4.9% 182g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, cherry, prepared from recipe VS Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Pie, cherry, prepared from recipe vs Red Kidney Beans:

• 14 ounces of Pie, cherry, prepared from recipe have more Vitamin A than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.1 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 6.3 times more Vitamin B5, 11.7 times more Vitamin B6, 14.6 times more Vitamin B9 and 4.5 times more Vitamin C than Pie, cherry, prepared from recipe.
• 14 ounces of Pie, cherry, prepared from recipe have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Pie, cherry, prepared from recipe as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pie, cherry, prepared from recipe vs Red Kidney Beans:

• 14 ounces of Pie, cherry, prepared from recipe have 2.4 times more Selenium and 15.9 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 8.3 times more Calcium, 9.1 times more Copper, 3.6 times more Iron, 15.3 times more Magnesium, 5.6 times more Manganese, 13.5 times more Phosphorus, 17.6 times more Potassium and 14 times more Zinc than Pie, cherry, prepared from recipe.
• 14 ounces of Pie, cherry, prepared from recipe lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, cherry, prepared from recipe have 11.5 times more Fat, 19.4 times more Saturated Fat and 13.4 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.8 times more Omega 3, 1.6 times more Carbohydrate and 8 times more Protein than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6