Comparing Nutrients in 1 kilogram Pie crust, deep dish, frozen, unbaked, made with enriched flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	161% 4680kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	296% 287g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	254% 81.3g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	197% 33.5g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	360% 468g	460% 598g	130g per day for Men 19-50 years
Sugars	NA	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	37% 14g	655% 249g	38g per day for Men 19-50 years
Protein	99% 55.2g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	193% 770μg	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	NA	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	82.7% 12.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	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	283% 22.6mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	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	97% 680mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	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	4.8% 178g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, deep dish, frozen, unbaked, made with enriched flour VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie crust, deep dish, frozen, unbaked, made with enriched flour versus 1 kg of 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, deep dish, frozen, unbaked, made with enriched flour vs California Red Kidney Beans:

• 1 kilogram of Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.2 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B5, 8.4 times more Vitamin B6 and 5.1 times more Vitamin B9 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs California Red Kidney Beans:

• 1 kilogram of Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.4 times more Selenium and 32.1 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 9.8 times more Calcium, 13.9 times more Copper, 4.1 times more Iron, 10.7 times more Magnesium, 2.1 times more Manganese, 6 times more Phosphorus, 16.4 times more Potassium and 5.5 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.4 times more Energy, 115 times more Fat, 225.8 times more Saturated Fat, 1.4 times more Omega 3 and 62 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.3 times more Carbohydrate, 17.8 times more Fiber and 4.4 times more Protein than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6