Comparing Nutrients in 1 kilogram Red Kidney Beans VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	116% 3370kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	256% 248g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	156% 50g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	495% 643g	130g per day for Men 19-50 years
Sugars	29% 21g	250% 181g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 181g	g per day for Men 19-50 years
Fiber	400% 152g	50% 19g	38g per day for Men 19-50 years
Protein	402% 225g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	201% 32.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	58.5% 0.76mg	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	163% 650μg	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	0% 0mg	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	14% 2.1mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	83% 830mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	248% 2.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	560% 13mg	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	580% 4060mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.2% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 1 kilogram of Red Kidney Beans has 3.3 times more Vitamin B1, 4.4 times more Vitamin B5, 5.2 times more Vitamin B6, 6.1 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.5 times more Vitamin B3, 8.8 times more Vitamin E and 3.9 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 1 kilogram of Red Kidney Beans has 2.9 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 6 times more Magnesium, 3.5 times more Phosphorus, 12 times more Potassium, 1.2 times more Selenium and 2.2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 39.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 6 times more Omega 3, 8 times more Fiber and 4.4 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.5 times more Energy, 23.4 times more Fat, 32.5 times more Saturated Fat, 7.1 times more Omega 6 and 8.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6