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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	114% 3300kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	76.8% 24.6g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	355% 5.68g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	328% 426g	130g per day for Men 19-50 years
Sugars	NA	295% 214g	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	655% 249g	68.4% 26g	38g per day for Men 19-50 years
Protein	435% 244g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	14.4% 13mg	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	115% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	195% 1950mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	153% 12mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	222% 3330mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pie, fried pies, fruit per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Pie, fried pies, fruit 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, fried pies, fruit:

• 1 kilogram of California Red Kidney Beans has 3.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 7.1 times more Vitamin B5, 13.2 times more Vitamin B6, 21.9 times more Vitamin B9 and 3.5 times more Vitamin C than Pie, fried pies, fruit.
• While 1 kg of Pie, fried pies, fruit contains more Vitamin B12 than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Pie, fried pies, fruit have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Pie, fried pies, fruit have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 8.9 times more Calcium, 23.4 times more Copper, 7.7 times more Iron, 16 times more Magnesium, 4.5 times more Manganese, 9.4 times more Phosphorus, 22.9 times more Potassium, 1.3 times more Selenium and 11.1 times more Zinc than Pie, fried pies, fruit.
• While 1 kg of Pie, fried pies, fruit contains 30.3 times more Sodium than Raw California Red Kidney Beans.
• 1 kilogram of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.4 times more Carbohydrate, 9.6 times more Fiber and 8.1 times more Protein than Pie, fried pies, fruit.
• While 1 kg of Pie, fried pies, fruit contains 64.4 times more Fat, 68.3 times more Saturated Fat, 6.8 times more Omega 3 and 89 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pie, fried pies, fruit offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6