Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Pie, apple, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pie, apple, prepared from recipe	4%	42%	54%

Macro Nutrients

	Boiled Kidney Beans	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Energy	43.8% 1270kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	184% 31.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	285% 371g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	NA	38g per day for Men 19-50 years
Protein	155% 86.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	24.6% 0.32mg	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	325% 1300μg	60% 240μg	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	19% 17mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Calcium	35% 350mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	59% 0.53mg	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	278% 22mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	80.4% 1.85mg	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	197% 1380mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	141% 2110mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	18% 669g	12.8% 473g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.4 times more Vitamin B5, 3.8 times more Vitamin B6 and 5.4 times more Vitamin B9 than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains more Vitamin A, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pie, apple, prepared from recipe have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Pie, apple, prepared from recipe have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Pie, apple, prepared from recipe:

• Boiled All Types Kidney Beans have 5 times more Calcium, 4.1 times more Copper, 2 times more Iron, 6 times more Magnesium, 2.3 times more Manganese, 4.9 times more Phosphorus, 5.1 times more Potassium, 5.3 times more Zinc and 1.4 times more Water than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains 7.1 times more Selenium and 211 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 3.6 times more Protein than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains 2.1 times more Energy, 25 times more Fat, 41.8 times more Saturated Fat, 29 times more Omega 6 and 1.6 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pie, apple, prepared from recipe have similar amounts of Omega 3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Pie, apple, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.