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

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	81.7% 2370kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	460% 598g	130g per day for Men 19-50 years
Sugars	NA	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	42% 16g	655% 249g	38g per day for Men 19-50 years
Protein	34% 19g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.58mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	129% 20.6mg	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	10% 40μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	1222% 11mg	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	151% 12mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	177% 2660mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	14% 522g	3.18% 118g	3700g per day for Men 19-50 years

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

• Pie, apple, commercially prepared, unenriched flour has more Vitamin A than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 6.6 times more Vitamin B5, 10.4 times more Vitamin B6, 98.5 times more Vitamin B9 and 1.4 times more Vitamin C than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

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

• Pie, apple, commercially prepared, unenriched flour has 24.2 times more Sodium and 4.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.7 times more Calcium, 23.9 times more Copper, 7.7 times more Iron, 22.9 times more Magnesium, 5.5 times more Manganese, 16.9 times more Phosphorus, 22.9 times more Potassium and 15.9 times more Zinc than Pie, apple, commercially prepared, unenriched flour.

Comparison of macro-nutrients per 1 kilogram:

• Pie, apple, commercially prepared, unenriched flour has 44 times more Fat, 105.5 times more Saturated Fat, 1.5 times more Omega 3 and 38.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Energy, 1.8 times more Carbohydrate, 15.6 times more Fiber and 12.8 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.