Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	42.8% 1240kcal	161% 4680kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	296% 287g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	254% 81.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	197% 33.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	360% 468g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	37% 14g	38g per day for Men 19-50 years
Protein	163% 91g	99% 55.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	36% 0.47mg	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	185% 740μg	193% 770μg	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	NA	82.7% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	66% 660mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	87.8% 0.79mg	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	373% 30mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	207% 4.76mg	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	196% 1370mg	97% 680mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	18% 669g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pie crust, deep dish, frozen, unbaked, made with enriched flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Pie crust, deep dish, frozen, unbaked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 1 kilogram of Boiled California Red Kidney Beans has 2.2 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 1.8 times more Vitamin B1, 2.3 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie crust, deep dish, frozen, unbaked, made with enriched flour provide similar amounts of Vitamin B9 per one kilogram.
• Both Boiled California Red Kidney Beans as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 1 kilogram of Boiled California Red Kidney Beans has 3.3 times more Calcium, 3.7 times more Copper, 1.3 times more Iron, 3.2 times more Magnesium, 2 times more Phosphorus, 4.6 times more Potassium and 1.9 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 1.5 times more Manganese, 3.8 times more Selenium and 88.3 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 6.6 times more Fiber and 1.7 times more Protein than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 3.8 times more Energy, 319.3 times more Fat, 580.6 times more Saturated Fat, 3.6 times more Omega 3, 167.5 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6