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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Boiled Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	43.8% 1270kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	256% 248g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	156% 50g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	495% 643g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	250% 181g	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	% 181g	g per day for Men 19-50 years
Fiber	168% 64g	50% 19g	38g per day for Men 19-50 years
Protein	155% 86.7g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, 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	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	201% 32.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	58.5% 0.76mg	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	163% 650μg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	35% 350mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	248% 2.23mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	560% 13mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	18% 669g	1.2% 43.7g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B5, 1.6 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 3.7 times more Vitamin B2, 5.6 times more Vitamin B3, 61.7 times more Vitamin E and 2.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, 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, Graham Cracker, Ready Crust:

• Boiled All Types Kidney Beans have 1.2 times more Calcium, 1.8 times more Magnesium, 3.6 times more Potassium and 15.3 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 3 times more Manganese, 2.4 times more Selenium and 471 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Copper, Iron, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.8 times more Omega 3, 3.4 times more Fiber and 1.7 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 3.9 times more Energy, 49.7 times more Fat, 68.5 times more Saturated Fat, 14.9 times more Omega 6, 2.8 times more Carbohydrate and 56.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.