Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Pie, fried pies, lemon

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie, fried pies, lemon	4%	44%	52%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie, fried pies, lemon	Recommended Dietary Allowance
Energy	42.8% 1240kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	76.8% 24.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	355% 5.68g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	328% 426g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	163% 91g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pie, fried pies, lemon	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	23% 0.3mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie, fried pies, lemon	Recommended Dietary Allowance
Calcium	66% 660mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	52.2% 0.47mg	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	153% 12mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	97% 2.24mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	249% 3740mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	18% 669g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Pie, fried pies, lemon:

• Boiled California Red Kidney Beans have 2 times more Vitamin B5, 3.5 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Pie, fried pies, lemon.
• While Pie, fried pies, lemon contain 1.7 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie, fried pies, lemon have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled California Red Kidney Beans as well as Pie, fried pies, lemon have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Pie, fried pies, lemon:

• Boiled California Red Kidney Beans have 3 times more Calcium, 6.1 times more Copper, 2.4 times more Iron, 4.8 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 6.4 times more Potassium, 3.7 times more Zinc and 1.8 times more Water than Pie, fried pies, lemon.
• While Pie, fried pies, lemon contain 2 times more Selenium and 93.5 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans have 3.6 times more Fiber and 3 times more Protein than Pie, fried pies, lemon.
• While Pie, fried pies, lemon contain 2.5 times more Energy, 178.9 times more Fat, 175.5 times more Saturated Fat, 17.8 times more Omega 3, 240.4 times more Omega 6 and 1.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Pie, fried pies, lemon have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.