Comparing Nutrients in 1 kilogram Pie Crust, Cookie-type, Chocolate, Ready Crust VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Red Kidney Beans	Recommended Dietary Allowance
Energy	167% 4840kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	231% 224g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	148% 47.3g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 645g	471% 613g	130g per day for Men 19-50 years
Sugars	363% 263g	29% 21g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 195g	NA	g per day for Men 19-50 years
Fiber	71% 27g	400% 152g	38g per day for Men 19-50 years
Protein	109% 60.8g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	280% 3.36mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	180% 720μg	985% 3940μg	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	0% 0mg	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	119% 18mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Red Kidney Beans	Recommended Dietary Allowance
Calcium	32% 320mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	856% 7.7mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	538% 43mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	797% 18.3mg	483% 11mg	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	171% 1200mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	335% 5030mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.35% 50g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Chocolate, Ready Crust VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie Crust, Cookie-type, Chocolate, Ready Crust versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Red Kidney Beans:

• 1 kilogram of Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.2 times more Vitamin B2, 1.5 times more Vitamin B3, 8.5 times more Vitamin E and 3.3 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.8 times more Vitamin B1, 4.6 times more Vitamin B5, 9.2 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• 1 kilogram of Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Red Kidney Beans:

• 1 kilogram of Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.6 times more Manganese and 41.9 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.6 times more Calcium, 1.6 times more Iron, 3.5 times more Magnesium, 3.4 times more Phosphorus, 7.3 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Red Kidney Beans contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.4 times more Energy, 21.2 times more Fat, 30.7 times more Saturated Fat, 8.6 times more Omega 6 and 12.5 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 5.7 times more Omega 3, 5.6 times more Fiber and 3.7 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6