Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	California Red Kidney Beans	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	114% 3300kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	72.3% 23g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	343% 445g	130g per day for Men 19-50 years
Sugars	NA	304% 220g	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	63% 45.7g	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	% 49g	g per day for Men 19-50 years
Sucrose	NA	% 110g	g per day for Men 19-50 years
Fiber	655% 249g	42% 16g	38g per day for Men 19-50 years
Protein	435% 244g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	30% 0.39mg	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	985% 3940μg	52.5% 210μg	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	50% 45mg	63.3% 57mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	195% 1950mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	164% 1.48mg	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	1169% 94mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	101% 2.33mg	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	579% 4050mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.18% 118g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pie, Dutch Apple, Commercially Prepared per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Pie, Dutch Apple, Commercially Prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Pie, Dutch Apple, Commercially Prepared:

• 1 kilogram of California Red Kidney Beans has 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3, 8.1 times more Vitamin B5, 10.2 times more Vitamin B6 and 18.8 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• While 1 kg of Pie, Dutch Apple, Commercially Prepared contains more Vitamin A and 1.3 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Pie, Dutch Apple, Commercially Prepared:

• 1 kilogram of California Red Kidney Beans has 13.9 times more Calcium, 7.4 times more Copper, 10.3 times more Iron, 20 times more Magnesium, 4.3 times more Manganese, 14 times more Phosphorus, 19.6 times more Potassium, 1.5 times more Selenium and 13.4 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• While 1 kg of Pie, Dutch Apple, Commercially Prepared contains 18.2 times more Sodium than Raw California Red Kidney Beans.
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.3 times more Carbohydrate, 15.6 times more Fiber and 11.2 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While 1 kg of Pie, Dutch Apple, Commercially Prepared contains 46 times more Fat, 64.3 times more Saturated Fat, 1.4 times more Omega 3 and 37 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pie, Dutch Apple, Commercially Prepared offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6