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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	68.6% 1988kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	68.4% 89g	130g per day for Men 19-50 years
Sugars	99% 72g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 72g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	97% 37g	38g per day for Men 19-50 years
Protein	36% 20.2g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	31.8% 0.41mg	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	64.5% 258μg	73.4% 294μg	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	0% 0mg	5.3% 4.76mg	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	49% 7.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	127% 1.15mg	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	129% 10.3mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	55% 1.26mg	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	66.3% 464mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	125% 1869mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	7.18% 266g	3700g per day for Men 19-50 years

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.4 times more Vitamin B1, 3.4 times more Vitamin B2 and 6 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 4 times more Manganese, 2.2 times more Selenium, 117.8 times more Sodium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Calcium, 1.3 times more Copper, 2.1 times more Magnesium, 3.7 times more Potassium and 15.3 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled California Red Kidney Beans have similar amounts of Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 4 times more Energy, 275.9 times more Fat, 357.1 times more Saturated Fat, 1.9 times more Omega 3, 80.6 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.9 times more Fiber and 1.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.