Comparing Nutrients in 14 ounces Pie crust, refrigerated, regular, baked VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	69.3% 2008kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	138% 44g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 232g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	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	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	14.6% 5.56g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	24% 13.5g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	31.8% 127μg	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	NA	5.3% 4.76mg	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	1.32% 0.2mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	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	57% 4.56mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	29.5% 206mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	125% 1873mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, baked VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, refrigerated, regular, baked 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, refrigerated, regular, baked vs Boiled Red Kidney Beans:

• 14 ounces of Pie crust, refrigerated, regular, baked have 2.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.6 times more Vitamin B2, 6 times more Vitamin B6, 4.1 times more Vitamin B9 and 21 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6 and Vitamin K
• Both Pie crust, refrigerated, regular, baked as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Pie crust, refrigerated, regular, baked vs Boiled Red Kidney Beans:

• 14 ounces of Pie crust, refrigerated, regular, baked have 3.8 times more Selenium and 236 times more Sodium than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 2.3 times more Calcium, 4.7 times more Copper, 2.6 times more Iron, 5 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 4.9 times more Potassium and 4.9 times more Zinc than Pie crust, refrigerated, regular, baked.
• 14 ounces of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, refrigerated, regular, baked have 4 times more Energy, 57.4 times more Fat, 154 times more Saturated Fat, 32 times more Omega 6 and 2.6 times more Carbohydrate than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 5.3 times more Fiber and 2.5 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Red Kidney Beans offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6