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

Macros Ratio

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

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	California Red Kidney Beans	Recommended Dietary Allowance
Energy	167% 4840kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	252% 244g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	159% 51g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	184% 2.94g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	381% 64.8g	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	492% 639g	460% 598g	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	655% 249g	38g per day for Men 19-50 years
Protein	73.2% 41g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	85% 340μg	985% 3940μg	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	50% 45mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	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	265% 21mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	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	91% 640mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	373% 5600mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.65% 61g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs California Red Kidney Beans:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has more Vitamin A than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3.6 times more Vitamin B5, 11.3 times more Vitamin B6, 11.6 times more Vitamin B9 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

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

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.8 times more Selenium and 50.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.8 times more Calcium, 9 times more Copper, 4.4 times more Iron, 8.9 times more Magnesium, 2.2 times more Manganese, 6.3 times more Phosphorus, 17.3 times more Potassium and 5.5 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.

Comparison of macro-nutrients per 1 kilogram:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.5 times more Energy, 97.6 times more Fat, 141.4 times more Saturated Fat, 3.5 times more Omega 3 and 119.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.6 times more Fiber and 5.9 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.