Comparing Nutrients in 1 kilogram Pie, cherry, commercially prepared VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, commercially prepared	3%	37%	60%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pie, cherry, commercially prepared	Canned Kidney Beans	Recommended Dietary Allowance
Energy	89.7% 2600kcal	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	80% 25.6g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	306% 398g	112% 145g	130g per day for Men 19-50 years
Sugars	197% 143g	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	21% 8g	113% 43g	38g per day for Men 19-50 years
Protein	35.7% 20g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, commercially prepared	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	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	10% 9mg	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	50.7% 7.6mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, cherry, commercially prepared	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	60% 4.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	41.4% 290mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	12.5% 462g	21% 780g	3700g per day for Men 19-50 years

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

• Pie, cherry, commercially prepared has 2.3 times more Vitamin B5, 38 times more Vitamin E and 1.9 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Pie, cherry, commercially prepared.
• Both Pie, cherry, commercially prepared 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, cherry, commercially prepared vs Canned Kidney Beans:

• Pie, cherry, commercially prepared has 1.3 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Calcium, 3.4 times more Copper, 2.4 times more Iron, 3.4 times more Magnesium, 3.1 times more Phosphorus, 2.9 times more Potassium, 2.6 times more Zinc and 1.7 times more Water than Pie, cherry, commercially prepared.
• Both Pie, cherry, commercially prepared and Canned All Types Kidney Beans have similar amounts of Manganese and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, cherry, commercially prepared has 3.1 times more Energy, 18.3 times more Fat, 18.2 times more Saturated Fat, 1.7 times more Omega 3, 18.1 times more Omega 6, 2.7 times more Carbohydrate and 7.7 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.4 times more Fiber and 2.6 times more Protein than Pie, cherry, commercially prepared.
• Both Pie, cherry, commercially prepared as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.