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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	68.6% 1988kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	69.6% 90g	130g per day for Men 19-50 years
Sugars	99% 72g	1.75% 1.27g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	36% 20.2g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.5μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	107% 0.96mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	82.3% 1.9mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	47% 1599mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	7.2% 266g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 3.7 times more Vitamin B2, 5.6 times more Vitamin B3, 61.7 times more Vitamin E and 2.6 times more Vitamin K than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 2.7 times more Manganese, 2.2 times more Selenium and 235.5 times more Sodium than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 2 times more Magnesium and 3.6 times more Potassium than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled Red Kidney Beans contain similar levels of Calcium, Copper, Iron, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 3.9 times more Energy, 49.7 times more Fat, 69.4 times more Saturated Fat, 15.1 times more Omega 6, 2.8 times more Carbohydrate and 56.7 times more Sugars than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 2.8 times more Omega 3, 3.9 times more Fiber and 1.7 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6