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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Red Kidney Beans	Recommended Dietary Allowance
Energy	167% 4840kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	252% 244g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	159% 51g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	184% 2.94g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	381% 64.8g	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	492% 639g	471% 613g	130g per day for Men 19-50 years
Sugars	518% 376g	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	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	400% 152g	38g per day for Men 19-50 years
Protein	73.2% 41g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	132% 21mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	202% 242μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	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	265% 21mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	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	91% 640mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	373% 5600mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.65% 61g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS 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 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 Red Kidney Beans:

• 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has more Vitamin A, 10.9 times more Vitamin E and 4.3 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6 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 Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.8 times more Selenium and 46.7 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.2 times more Calcium, 5.7 times more Copper, 3.2 times more Iron, 7.7 times more Magnesium, 2.5 times more Manganese, 6.3 times more Phosphorus, 15.8 times more Potassium and 6.1 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 1.4 times more Energy, 23 times more Fat, 33.1 times more Saturated Fat, 28.4 times more Omega 6 and 17.9 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 10.1 times more Fiber and 5.5 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 Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6