Comparing Nutrients in 1 kilogram Red Kidney Beans VS Pie crust, refrigerated, regular, unbaked

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pie crust, refrigerated, regular, unbaked	3%	51%	46%

Macro Nutrients

	Red Kidney Beans	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	116% 3370kcal	153% 4450kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	262% 255g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	300% 96g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	393% 511g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	47.4% 18g	38g per day for Men 19-50 years
Protein	402% 225g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	15.4% 0.2mg	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	62.5% 250μg	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	NA	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	14% 2.1mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	83% 830mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	50% 0.45mg	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	128% 10mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	78.7% 1.8mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	5.2% 193g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Pie crust, refrigerated, regular, unbaked per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Pie crust, refrigerated, regular, unbaked 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, refrigerated, regular, unbaked:

• 1 kilogram of Red Kidney Beans has 9.1 times more Vitamin B1, 4.1 times more Vitamin B2, 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 19.9 times more Vitamin B6, 15.8 times more Vitamin B9 and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• 1 kilogram of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6 and Vitamin K
• Both Raw Red Kidney Beans as well as Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Pie crust, refrigerated, regular, unbaked:

• 1 kilogram of Red Kidney Beans has 8.3 times more Calcium, 15.5 times more Copper, 6.6 times more Iron, 17.3 times more Magnesium, 6.1 times more Manganese, 9 times more Phosphorus, 18.6 times more Potassium and 14 times more Zinc than Pie crust, refrigerated, regular, unbaked.
• While 1 kg of Pie crust, refrigerated, regular, unbaked contains 34.1 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie crust, refrigerated, regular, unbaked contain similar levels of Selenium per one kilogram.
• 1 kilogram of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.7 times more Omega 3, 8.4 times more Fiber and 7.6 times more Protein than Pie crust, refrigerated, regular, unbaked.
• While 1 kg of Pie crust, refrigerated, regular, unbaked contains 1.3 times more Energy, 24 times more Fat, 62.3 times more Saturated Fat and 13.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie crust, refrigerated, regular, unbaked offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6