Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Canned Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	29% 840kcal	103% 2980kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	218% 69.8g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	86.4% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	287% 373g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	255% 185g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	93% 52.2g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	NA	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	52.3% 0.68mg	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	17.5% 70μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	50% 1.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10% 60IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	34% 340mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	75.6% 0.68mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	190% 4.38mg	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	121% 850mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	21% 780g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Pie, coconut creme, commercially prepared per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Canned Kidney Beans has 2.3 times more Vitamin B1, 2.1 times more Vitamin B3 and 5.1 times more Vitamin B9 than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, coconut creme, commercially prepared provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Canned Kidney Beans has 2 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 3.6 times more Potassium, 1.5 times more Sodium and 1.8 times more Water than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 2.6 times more Manganese and 5.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, coconut creme, commercially prepared contain similar levels of Calcium, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium
• 1 kilogram of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 3.3 times more Fiber and 2.5 times more Protein than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 3.5 times more Energy, 27.7 times more Fat, 49.5 times more Saturated Fat, 13.9 times more Omega 6, 2.6 times more Carbohydrate and 10 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, coconut creme, commercially prepared offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6