Comparing Nutrients in 1 kilogram Pie crust, refrigerated, regular, unbaked VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	153% 4450kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	262% 255g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	393% 511g	449% 583g	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	47.4% 18g	655% 249g	38g per day for Men 19-50 years
Protein	53% 29.7g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	Royal 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	56% 0.67mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	305% 3.96mg	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	62.5% 250μg	983% 3930μg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1111% 10mg	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	128% 10mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	482% 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	64.3% 450mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	5.2% 193g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, unbaked VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie crust, refrigerated, regular, unbaked versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie crust, refrigerated, regular, unbaked vs Royal Red Kidney Beans:

• 1 kg of Raw Royal Red Kidney Beans contains 5.8 times more Vitamin B1, 4.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 19.8 times more Vitamin B6 and 15.7 times more Vitamin B9 than Pie crust, refrigerated, regular, unbaked.
• 1 kilogram of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6
• Both Pie crust, refrigerated, regular, unbaked as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pie crust, refrigerated, regular, unbaked vs Royal Red Kidney Beans:

• 1 kilogram of Pie crust, refrigerated, regular, unbaked has 1.3 times more Selenium and 31.5 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 13.1 times more Calcium, 22.2 times more Copper, 8.5 times more Iron, 17.3 times more Magnesium, 6.1 times more Manganese, 9 times more Phosphorus, 18.4 times more Potassium and 13.3 times more Zinc than Pie crust, refrigerated, regular, unbaked.
• 1 kilogram of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie crust, refrigerated, regular, unbaked has 1.4 times more Energy, 56.6 times more Fat, 147.6 times more Saturated Fat and 30.9 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 13.8 times more Fiber and 8.5 times more Protein than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Royal Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6