Comparing Nutrients in 14 ounces Pie crust, standard-type, prepared from recipe, baked VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pie crust, standard-type, prepared from recipe, baked	Canned Kidney Beans	Recommended Dietary Allowance
Energy	72% 2092kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	142% 137g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	107% 34.2g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	138% 2.2g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	200% 34g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	45% 17g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, prepared from recipe, baked	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	22.6% 0.29mg	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	66.5% 266μg	35.7% 143μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, prepared from recipe, baked	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	59.5% 0.54mg	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	143% 11.5mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	29% 0.67mg	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	38% 266mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	152% 83.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	143% 2151mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.05% 39g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, prepared from recipe, baked VS Canned Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, standard-type, prepared from recipe, baked versus 14 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie crust, standard-type, prepared from recipe, baked vs Canned Kidney Beans:

• 14 ounces of Pie crust, standard-type, prepared from recipe, baked have 3.4 times more Vitamin B1, 5.4 times more Vitamin B2, 8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9, 15.5 times more Vitamin E and 3.6 times more Vitamin K than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 3 times more Vitamin B6 than Pie crust, standard-type, prepared from recipe, baked.
• 14 ounces of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Pie crust, standard-type, prepared from recipe, baked as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Pie crust, standard-type, prepared from recipe, baked vs Canned Kidney Beans:

• 14 ounces of Pie crust, standard-type, prepared from recipe, baked have 2.5 times more Iron, 2.6 times more Manganese, 23.4 times more Selenium and 1.8 times more Sodium than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 3.4 times more Calcium, 1.5 times more Copper, 1.9 times more Magnesium, 1.3 times more Phosphorus, 3.5 times more Potassium and 8 times more Water than Pie crust, standard-type, prepared from recipe, baked.
• Both Pie crust, standard-type, prepared from recipe, baked and Canned Kidney Beans contain similar levels of Zinc per 14 ounces.
• 14 ounces of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium and Potassium
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, standard-type, prepared from recipe, baked have 6.3 times more Energy, 57.7 times more Fat, 61.1 times more Saturated Fat, 6.8 times more Omega 3, 80.8 times more Omega 6, 3.3 times more Carbohydrate and 1.2 times more Protein than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 10.9 times more Sugars and 2.5 times more Fiber than Pie crust, standard-type, prepared from recipe, baked.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6