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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pie, fried pies, cherry	4%	44%	52%

Macro Nutrients

	Boiled Red Kidney Beans	Pie, fried pies, cherry	Recommended Dietary Allowance
Energy	43.8% 1270kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	76.8% 24.6g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	355% 5.68g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	328% 426g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	155% 86.7g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pie, fried pies, cherry	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	14.4% 13mg	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, fried pies, cherry	Recommended Dietary Allowance
Calcium	28% 280mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	153% 12mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	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	1.33% 20mg	249% 3740mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	18% 669g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pie, fried pies, cherry per 1 kg

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

• 1 kilogram of Boiled Red Kidney Beans has 2 times more Vitamin B5, 4 times more Vitamin B6 and 7.2 times more Vitamin B9 than Pie, fried pies, cherry.
• While 1 kg of Pie, fried pies, cherry contains 1.8 times more Vitamin B2, 2.5 times more Vitamin B3 and more Vitamin B12 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pie, fried pies, cherry provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled Red Kidney Beans as well as Pie, fried pies, cherry have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 1.3 times more Calcium, 5.1 times more Copper, 2.4 times more Iron, 4.5 times more Magnesium, 2.1 times more Manganese, 3.3 times more Phosphorus, 6.2 times more Potassium and 4.7 times more Zinc than Pie, fried pies, cherry.
• While 1 kg of Pie, fried pies, cherry contains 2 times more Selenium and 187 times more Sodium than Boiled Red Kidney Beans.
• 1 kilogram of Pie, fried pies, cherry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 2.8 times more Fiber and 2.9 times more Protein than Pie, fried pies, cherry.
• While 1 kg of Pie, fried pies, cherry contains 2.5 times more Energy, 32.2 times more Fat, 34.1 times more Saturated Fat, 3.4 times more Omega 3, 44.9 times more Omega 6 and 1.9 times more Carbohydrate than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6