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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	California Red Kidney Beans	Recommended Dietary Allowance
Energy	173% 5010kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	256% 248g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	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	495% 643g	460% 598g	130g per day for Men 19-50 years
Sugars	250% 181g	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	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	% 181g	NA	g per day for Men 19-50 years
Fiber	50% 19g	655% 249g	38g per day for Men 19-50 years
Protein	91% 51g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	California 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	153% 1.84mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	201% 32.2mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	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	163% 650μg	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	123% 18.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	182% 218μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	325% 26mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	560% 13mg	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	167% 1170mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	314% 4710mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	3.18% 118g	3700g per day for Men 19-50 years

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Vitamin B1, 4.4 times more Vitamin B5, 5.2 times more Vitamin B6, 6.1 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.3 times more Manganese and 42.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.7 times more Calcium, 4.9 times more Copper, 3.6 times more Iron, 7 times more Magnesium, 3.5 times more Phosphorus, 13.2 times more Potassium and 2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw California Red Kidney Beans have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.5 times more Energy, 99.3 times more Fat, 138.9 times more Saturated Fat and 29.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 13.1 times more Fiber and 4.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.