Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Canned Kidney Beans	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	29% 840kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	91% 29g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	258% 335g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	NA	38g per day for Men 19-50 years
Protein	93% 52.2g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	26% 0.34mg	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	90% 360μg	57.5% 230μg	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	13.3% 12mg	7.78% 7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	34% 340mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	74.4% 0.67mg	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	146% 11.7mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	130% 3mg	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	129% 900mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	21% 780g	14% 512g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Pie, blueberry, prepared from recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Canned Kidney Beans has 2.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 1.3 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.9 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, blueberry, prepared from recipe provide similar amounts of Vitamin B5 per one kilogram.
• Both Canned All Types Kidney Beans as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Canned Kidney Beans has 4.9 times more Calcium, 2 times more Copper, 3.4 times more Magnesium, 3 times more Phosphorus, 4.7 times more Potassium, 1.6 times more Sodium, 2.3 times more Zinc and 1.5 times more Water than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 1.8 times more Manganese and 8.2 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, blueberry, prepared from recipe contain similar levels of Iron per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium
• 1 kilogram of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.9 times more Protein than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 2.9 times more Energy, 19.8 times more Fat, 20.6 times more Saturated Fat, 2.3 times more Omega 3, 27.3 times more Omega 6 and 2.3 times more Carbohydrate than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6