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

Macros Ratio

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

Macro Nutrients

	Pie crust, standard-type, prepared from recipe, unbaked	Canned Kidney Beans	Recommended Dietary Allowance
Energy	64% 1861kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	126% 122g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	123% 1.97g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	178% 30.3g	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	129% 168g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	35.5% 13.5g	45% 17g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, prepared from recipe, unbaked	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	115% 1.4mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	70.4% 282μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, prepared from recipe, unbaked	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	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	128% 10.2mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	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	34% 238mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	128% 1913mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.1% 78g	8.37% 310g	3700g per day for Men 19-50 years

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

• Pie crust, standard-type, prepared from recipe, unbaked has 3 times more Vitamin B1, 4.8 times more Vitamin B2, 7.2 times more Vitamin B3, 2 times more Vitamin B9, 14 times more Vitamin E and 3.2 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Pie crust, standard-type, prepared from recipe, unbaked and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Pie crust, standard-type, prepared from recipe, unbaked as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Pie crust, standard-type, prepared from recipe, unbaked has 2.2 times more Iron, 2.3 times more Manganese, 20.9 times more Selenium and 1.6 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.8 times more Calcium, 1.7 times more Copper, 2.3 times more Magnesium, 1.5 times more Phosphorus, 4 times more Potassium and 4 times more Water than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Pie crust, standard-type, prepared from recipe, unbaked and Canned All Types Kidney Beans have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, standard-type, prepared from recipe, unbaked has 5.6 times more Energy, 51.3 times more Fat, 54.4 times more Saturated Fat, 6 times more Omega 3, 71.9 times more Omega 6 and 2.9 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 12.3 times more Sugars and 1.3 times more Fiber than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Pie crust, standard-type, prepared from recipe, unbaked and Canned All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Pie crust, standard-type, prepared from recipe, unbaked as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.