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

Macros Ratio

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

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	California Red Kidney Beans	Recommended Dietary Allowance
Energy	68.6% 1988kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	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	196% 255g	183% 237g	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	260% 99g	38g per day for Men 19-50 years
Protein	36% 20.2g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	64.5% 258μg	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	0% 0mg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	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	129% 10.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	66.3% 464mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	125% 1869mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	1.26% 46.6g	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 California Red Kidney Beans:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 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.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw 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 California Red Kidney Beans:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.3 times more Manganese and 42.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.7 times more Calcium, 4.9 times more Copper, 3.6 times more Iron, 7 times more Magnesium, 3.5 times more Phosphorus, 13.2 times more Potassium and 2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw California Red Kidney Beans have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.5 times more Energy, 99.3 times more Fat, 138.9 times more Saturated Fat and 29.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 13.1 times more Fiber and 4.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.