Comparing Nutrients in 1 kilogram Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	167% 4840kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	252% 244g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	159% 51g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	184% 2.94g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	381% 64.8g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	492% 639g	172% 224g	130g per day for Men 19-50 years
Sugars	518% 376g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	245% 93g	38g per day for Men 19-50 years
Protein	73.2% 41g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	212% 1910μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	80% 1.04mg	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	85% 340μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	152% 23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	202% 242μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	321% 2.9mg	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	265% 21mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	138% 3.18mg	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	91% 640mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	373% 5600mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	1.65% 61g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled versus 1 kg of Boiled California 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, prepared from recipe, graham cracker, chilled vs Boiled California Red Kidney Beans:

• 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has more Vitamin A, 2.8 times more Vitamin B2 and 3.9 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Vitamin B1, 3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Boiled California Red Kidney Beans:

• 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.4 times more Manganese, 4.9 times more Selenium and 140 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.3 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 2.1 times more Phosphorus, 4.9 times more Potassium and 1.9 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 3.9 times more Energy, 271.1 times more Fat, 363.7 times more Saturated Fat, 9.2 times more Omega 3, 323.8 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 6.2 times more Fiber and 2.2 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6