Comparing Nutrients in 14 ounces Pie, Dutch Apple, Commercially Prepared VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	39.7% 1151kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	69.6% 90g	130g per day for Men 19-50 years
Sugars	121% 87.4g	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	25% 18g	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	% 19.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	67% 25.4g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	21% 83.3μg	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	25% 22.6mg	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	25.4% 3.8mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	95% 0.86mg	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	45% 3.6mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	74.2% 1.7mg	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	16.4% 115mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.4% 163g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie, Dutch Apple, Commercially Prepared vs Boiled Kidney Beans:

• Pie, Dutch Apple, Commercially Prepared has more Vitamin A, 1.2 times more Vitamin B1, 1.9 times more Vitamin B3, 4.8 times more Vitamin C, 32 times more Vitamin E and 2 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 6.2 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Pie, Dutch Apple, Commercially Prepared as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pie, Dutch Apple, Commercially Prepared vs Boiled Kidney Beans:

• Pie, Dutch Apple, Commercially Prepared has 2 times more Selenium and 200 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Calcium, 1.5 times more Copper, 2.4 times more Iron, 5.3 times more Magnesium, 1.8 times more Manganese, 4.8 times more Phosphorus, 5.3 times more Potassium, 5.3 times more Zinc and 1.6 times more Water than Pie, Dutch Apple, Commercially Prepared.

Comparison of macro-nutrients per 14 ounces:

• Pie, Dutch Apple, Commercially Prepared has 2.3 times more Energy, 23 times more Fat, 31.7 times more Saturated Fat, 18.5 times more Omega 6, 2 times more Carbohydrate and 68.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Omega 3, 4 times more Fiber and 4 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.