Comparing Nutrients in 1 kilogram Pie, apple, prepared from recipe VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Pie, apple, prepared from recipe	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	91% 2650kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	285% 371g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	NA	195% 74g	38g per day for Men 19-50 years
Protein	43% 24g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	92% 1.2mg	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	60% 240μg	325% 1300μg	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	19% 17mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	269% 2.42mg	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	140% 11mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	207% 4.77mg	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	40% 280mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	141% 2110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	12.8% 473g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, prepared from recipe VS Boiled Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Pie, apple, prepared from recipe vs Boiled Red Kidney Beans:

• 1 kilogram of Pie, apple, prepared from recipe has 1.8 times more Vitamin B2 and 2.1 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.4 times more Vitamin B5, 3.8 times more Vitamin B6 and 5.4 times more Vitamin B9 than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Pie, apple, prepared from recipe have insufficient amounts of Vitamin B5
• Both Pie, apple, prepared from recipe as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Pie, apple, prepared from recipe vs Boiled Red Kidney Beans:

• 1 kilogram of Pie, apple, prepared from recipe has 6.5 times more Selenium and 105.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4 times more Calcium, 4.6 times more Copper, 2.6 times more Iron, 6.4 times more Magnesium, 2.6 times more Manganese, 5.1 times more Phosphorus, 5.1 times more Potassium and 5.6 times more Zinc than Pie, apple, prepared from recipe.
• 1 kilogram of Pie, apple, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, apple, prepared from recipe has 2.1 times more Energy, 25 times more Fat, 42.4 times more Saturated Fat, 1.2 times more Omega 3, 29.3 times more Omega 6 and 1.6 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.6 times more Protein than Pie, apple, prepared from recipe.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6