Comparing Nutrients in 1 kilogram Pie, blueberry, commercially prepared VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie, blueberry, commercially prepared	California Red Kidney Beans	Recommended Dietary Allowance
Energy	80% 2320kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	52.5% 16.8g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	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	268% 349g	460% 598g	130g per day for Men 19-50 years
Sugars	136% 99g	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	26.3% 10g	655% 249g	38g per day for Men 19-50 years
Protein	32% 18g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	49% 440μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	30% 27mg	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	69.3% 10.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	87.5% 105μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	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	37.5% 3mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	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	33% 230mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	191% 2870mg	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% 525g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Pie, blueberry, commercially prepared has more Vitamin A than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 52.9 times more Vitamin B1, 7.3 times more Vitamin B2, 6.9 times more Vitamin B3, 5.7 times more Vitamin B5, 10.7 times more Vitamin B6, 14.6 times more Vitamin B9 and 1.7 times more Vitamin C than Pie, blueberry, commercially prepared.
• 1 kilogram of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Pie, blueberry, commercially prepared as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pie, blueberry, commercially prepared has 26.1 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 24.4 times more Calcium, 23.9 times more Copper, 31.2 times more Iron, 32 times more Magnesium, 5.7 times more Manganese, 17.6 times more Phosphorus, 29.8 times more Potassium, 2.3 times more Selenium and 15.9 times more Zinc than Pie, blueberry, commercially prepared.
• 1 kilogram of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, blueberry, commercially prepared has 40 times more Fat, 46.6 times more Saturated Fat, 2.8 times more Omega 3 and 60.8 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.4 times more Energy, 1.7 times more Carbohydrate, 24.9 times more Fiber and 13.5 times more Protein than Pie, blueberry, commercially prepared.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6