Comparing Nutrients in 1 kilogram Pie, apple, commercially prepared, enriched flour VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	81.7% 2370kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	112% 145g	130g per day for Men 19-50 years
Sugars	216% 157g	25.5% 18.5g	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	% 18.5g	g per day for Men 19-50 years
Fiber	42% 16g	113% 43g	38g per day for Men 19-50 years
Protein	34% 19g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	57% 0.74mg	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	67.5% 270μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	13.3% 12mg	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	101% 15mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	150% 1.35mg	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	56.3% 4.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	73% 1.68mg	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	34.3% 240mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	134% 2010mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	14% 522g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, apple, commercially prepared, enriched flour vs Canned Kidney Beans:

• Pie, apple, commercially prepared, enriched flour has 2.7 times more Vitamin C and 76 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin K per 1 kg.
• Both Pie, apple, commercially prepared, enriched flour as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie, apple, commercially prepared, enriched flour vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 3.1 times more Calcium, 2.9 times more Copper, 2.6 times more Iron, 3.9 times more Magnesium, 3.8 times more Phosphorus, 3.6 times more Potassium, 1.5 times more Sodium, 2.9 times more Zinc and 1.5 times more Water than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Canned All Types Kidney Beans have similar amounts of Manganese and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, apple, commercially prepared, enriched flour has 2.8 times more Energy, 18.3 times more Fat, 26.9 times more Saturated Fat, 1.5 times more Omega 3, 19.5 times more Omega 6, 2.3 times more Carbohydrate and 8.5 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Fiber and 2.7 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.