Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Canned Kidney Beans	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	29% 840kcal	180% 5210kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	328% 318g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	277% 88.6g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	404% 525g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	93% 52.2g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	179% 28.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	30.8% 0.4mg	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	235% 940μg	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	NA	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	34% 340mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	99% 0.89mg	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	232% 5.33mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	262% 3930mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	21% 780g	2.23% 82.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Canned All Types Kidney Beans have 1.9 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 7 times more Vitamin B3, 2.9 times more Vitamin B5, 2.6 times more Vitamin B9, 69.5 times more Vitamin E and 4.1 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Canned All Types Kidney Beans have 1.5 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium, 2.3 times more Potassium and 9.4 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 2.1 times more Iron, 3.2 times more Manganese, 5.6 times more Selenium and 1.3 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.9 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 6.2 times more Energy, 53.1 times more Fat, 62.9 times more Saturated Fat, 1.6 times more Omega 3, 35 times more Omega 6 and 3.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Protein per 1 kg.
• Both Canned All Types Kidney Beans as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 1 kg.