Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Boiled Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	43.8% 1270kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	231% 224g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	148% 47.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	496% 645g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	363% 263g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 195g	g per day for Men 19-50 years
Fiber	168% 64g	71% 27g	38g per day for Men 19-50 years
Protein	155% 86.7g	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	280% 3.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	33% 0.43mg	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	180% 720μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	35% 350mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	856% 7.7mg	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	538% 43mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	797% 18.3mg	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	197% 1380mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	335% 5030mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	191% 21mg	11mg per day for Men 19-50 years
Water	18% 669g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B5, 2.8 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 2.1 times more Vitamin B1, 4.6 times more Vitamin B2, 5.3 times more Vitamin B3, 59.7 times more Vitamin E and 2.2 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Boiled All Types Kidney Beans have 2.2 times more Potassium and 13.4 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.6 times more Copper, 1.9 times more Iron, 4.3 times more Manganese, 2.3 times more Selenium, 503 times more Sodium and 2.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Calcium, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.7 times more Omega 3, 2.4 times more Fiber and 1.4 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.8 times more Energy, 44.8 times more Fat, 64.7 times more Saturated Fat, 18.3 times more Omega 6, 2.8 times more Carbohydrate and 82.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.