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

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	81.7% 2370kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	471% 613g	130g per day for Men 19-50 years
Sugars	216% 157g	29% 21g	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	42% 16g	400% 152g	38g per day for Men 19-50 years
Protein	34% 19g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	134% 2010mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	14% 522g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, enriched flour VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, apple, commercially prepared, enriched flour versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Pie, apple, commercially prepared, enriched flour has more Vitamin A and 7.2 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 21.7 times more Vitamin B1, 8 times more Vitamin B2, 8 times more Vitamin B3, 6.6 times more Vitamin B5, 10.4 times more Vitamin B6, 14.6 times more Vitamin B9, 1.4 times more Vitamin C and 1.6 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• 1 kilogram of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Pie, apple, commercially prepared, enriched flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pie, apple, commercially prepared, enriched flour has 16.8 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 7.5 times more Calcium, 15.2 times more Copper, 14.9 times more Iron, 19.7 times more Magnesium, 6.1 times more Manganese, 16.9 times more Phosphorus, 20.9 times more Potassium, 3.2 times more Selenium and 17.4 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• 1 kilogram of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, apple, commercially prepared, enriched flour has 10.4 times more Fat, 24.7 times more Saturated Fat, 9.1 times more Omega 6 and 7.5 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.4 times more Energy, 2.9 times more Omega 3, 1.8 times more Carbohydrate, 9.5 times more Fiber and 11.9 times more Protein than Pie, apple, commercially prepared, enriched flour.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6