Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Boiled Kidney Beans	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	43.8% 1270kcal	179% 5180kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	249% 79.7g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	222% 37.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	401% 521g	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	123% 69g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pie crust, standard-type, dry mix	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	327% 3.92mg	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	170% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	49.2% 0.64mg	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	260% 1040μg	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	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 crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	35% 350mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	83.3% 0.75mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	137% 3.15mg	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	123% 860mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	416% 229μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	502% 7530mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	18% 669g	2.05% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Pie crust, standard-type, dry mix:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, dry mix.
• While Pie crust, standard-type, dry mix contains 2.5 times more Vitamin B1, 3.7 times more Vitamin B2 and 4.7 times more Vitamin B3 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pie crust, standard-type, dry mix have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Pie crust, standard-type, dry mix:

• Boiled All Types Kidney Beans have 2.9 times more Copper, 2.8 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 6.3 times more Potassium, 2.5 times more Zinc and 8.8 times more Water than Pie crust, standard-type, dry mix.
• While Pie crust, standard-type, dry mix contains 1.7 times more Calcium, 20.8 times more Selenium and 753 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pie crust, standard-type, dry mix have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.3 times more Protein than Pie crust, standard-type, dry mix.
• While Pie crust, standard-type, dry mix contains 4.1 times more Energy, 62.8 times more Fat, 109.2 times more Saturated Fat, 34.9 times more Omega 6 and 2.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pie crust, standard-type, dry mix have similar amounts of Omega 3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Pie crust, standard-type, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.