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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	173% 5010kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	256% 248g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 643g	175% 228g	130g per day for Men 19-50 years
Sugars	250% 181g	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	91% 51g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	201% 32.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	92% 1.2mg	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	325% 1300μg	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	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	123% 18.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	182% 218μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	560% 13mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	314% 4710mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	18% 669g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust versus 1 kg of Boiled 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, Graham Cracker, Ready Crust vs Boiled Red Kidney Beans:

• 1 kilogram of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 3.7 times more Vitamin B2, 5.6 times more Vitamin B3, 61.7 times more Vitamin E and 2.6 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 2.7 times more Manganese, 2.2 times more Selenium and 235.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2 times more Magnesium and 3.6 times more Potassium than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled Red Kidney Beans contain similar levels of Calcium, Copper, Iron, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 3.9 times more Energy, 49.7 times more Fat, 69.4 times more Saturated Fat, 15.1 times more Omega 6, 2.8 times more Carbohydrate and 56.7 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.8 times more Omega 3, 3.9 times more Fiber and 1.7 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6