Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Pie fillings, cherry, low calorie

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie fillings, cherry, low calorie	6%	3%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Energy	42.8% 1240kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	126% 92g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	163% 91g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	20.8% 0.27mg	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	10% 40μg	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	31% 28mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Calcium	66% 660mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	93% 0.84mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	24.8% 0.57mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	34.7% 1180mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	18% 669g	23.4% 868g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pie fillings, cherry, low calorie per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Pie fillings, cherry, low calorie 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 fillings, cherry, low calorie:

• 1 kilogram of Boiled California Red Kidney Beans has 6.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B5, 3.9 times more Vitamin B6 and 18.5 times more Vitamin B9 than Pie fillings, cherry, low calorie.
• While 1 kg of Pie fillings, cherry, low calorie contains 2.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Pie fillings, cherry, low calorie have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Pie fillings, cherry, low calorie have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Pie fillings, cherry, low calorie:

• 1 kilogram of Boiled California Red Kidney Beans has 6 times more Calcium, 3.4 times more Copper, 9 times more Iron, 6 times more Magnesium, 5.6 times more Manganese, 9.1 times more Phosphorus, 3.6 times more Potassium, 12 times more Selenium and 12.3 times more Zinc than Pie fillings, cherry, low calorie.
• While 1 kg of Pie fillings, cherry, low calorie contains 1.3 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Pie fillings, cherry, low calorie lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.3 times more Energy, more Omega 3, 1.9 times more Carbohydrate, 7.8 times more Fiber and 11.1 times more Protein than Pie fillings, cherry, low calorie.
• 1 kilogram of Pie fillings, cherry, low calorie provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Pie fillings, cherry, low calorie provide inadequate amounts of Omega 6 in one kilogram.