Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Boiled Red Kidney Beans	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	43.8% 1270kcal	179% 5180kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	249% 79.7g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	222% 37.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	401% 521g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	195% 74g	NA	38g per day for Men 19-50 years
Protein	155% 86.7g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	327% 3.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	170% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	49.2% 0.64mg	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	325% 1300μg	260% 1040μg	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	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	28% 280mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	83.3% 0.75mg	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	368% 29.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	137% 3.15mg	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	203% 1420mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	416% 229μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	502% 7530mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	18% 669g	2.05% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pie crust, standard-type, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Pie crust, standard-type, dry mix:

• 1 kilogram of Boiled Red Kidney Beans has 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Pie crust, standard-type, dry mix.
• While 1 kg of Pie crust, standard-type, dry mix contains 2.5 times more Vitamin B1, 3.7 times more Vitamin B2 and 4.7 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pie crust, standard-type, dry mix provide similar amounts of Vitamin B5 per one kilogram.
• Both Boiled Red Kidney Beans as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Pie crust, standard-type, dry mix:

• 1 kilogram of Boiled Red Kidney Beans has 3.2 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 6.3 times more Potassium and 2.7 times more Zinc than Pie crust, standard-type, dry mix.
• While 1 kg of Pie crust, standard-type, dry mix contains 2.2 times more Calcium, 19.1 times more Selenium and 376.5 times more Sodium than Boiled Red Kidney Beans.
• 1 kilogram of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.3 times more Protein than Pie crust, standard-type, dry mix.
• While 1 kg of Pie crust, standard-type, dry mix contains 4.1 times more Energy, 62.8 times more Fat, 110.8 times more Saturated Fat, 35.2 times more Omega 6 and 2.3 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pie crust, standard-type, dry mix offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6