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

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, prepared from recipe	4%	40%	56%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pie, cherry, prepared from recipe	Canned Kidney Beans	Recommended Dietary Allowance
Energy	93% 2700kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	126% 122g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	126% 2.02g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	179% 30.5g	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	296% 385g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	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	NA	113% 43g	38g per day for Men 19-50 years
Protein	50% 28g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, prepared from recipe	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.8% 12.8mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, cherry, prepared from recipe	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	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	231% 18.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	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	43% 300mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	127% 1910mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	12.4% 458g	21% 780g	3700g per day for Men 19-50 years

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

• Pie, cherry, prepared from recipe has 1.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 3.1 times more Vitamin B3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin C per 1 kg.
• Both Pie, cherry, prepared from recipe as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie, cherry, prepared from recipe vs Canned Kidney Beans:

• Pie, cherry, prepared from recipe has 1.6 times more Iron and 8.7 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Calcium, 1.8 times more Copper, 3 times more Magnesium, 3 times more Phosphorus, 3.1 times more Potassium, 1.5 times more Sodium, 2.3 times more Zinc and 1.7 times more Water than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Canned All Types Kidney Beans have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, cherry, prepared from recipe has 3.2 times more Energy, 20.3 times more Fat, 21.2 times more Saturated Fat, 2.5 times more Omega 3, 28.7 times more Omega 6 and 2.7 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Protein than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.