Comparing Nutrients in 1 kilogram Pie, Dutch Apple, Commercially Prepared VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	100% 2900kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	72.3% 23g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	343% 445g	175% 228g	130g per day for Men 19-50 years
Sugars	304% 220g	4.4% 3.2g	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	63% 45.7g	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	% 49g	NA	g per day for Men 19-50 years
Sucrose	% 110g	NA	g per day for Men 19-50 years
Fiber	42% 16g	168% 64g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.4% 11mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	92% 1.2mg	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	52.5% 210μg	325% 1300μg	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	63.3% 57mg	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	64% 9.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	240% 2.16mg	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	114% 9.1mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	187% 4.3mg	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	41.4% 290mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	91% 10mg	11mg per day for Men 19-50 years
Water	11% 411g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, Dutch Apple, Commercially Prepared vs Boiled Kidney Beans:

• Pie, Dutch Apple, Commercially Prepared has more Vitamin A, 1.2 times more Vitamin B1, 1.9 times more Vitamin B3, 4.8 times more Vitamin C, 32 times more Vitamin E and 2 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 6.2 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Pie, Dutch Apple, Commercially Prepared as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie, Dutch Apple, Commercially Prepared vs Boiled Kidney Beans:

• Pie, Dutch Apple, Commercially Prepared has 2 times more Selenium and 200 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Calcium, 1.5 times more Copper, 2.4 times more Iron, 5.3 times more Magnesium, 1.8 times more Manganese, 4.8 times more Phosphorus, 5.3 times more Potassium, 5.3 times more Zinc and 1.6 times more Water than Pie, Dutch Apple, Commercially Prepared.

Comparison of macro-nutrients per 1 kilogram:

• Pie, Dutch Apple, Commercially Prepared has 2.3 times more Energy, 23 times more Fat, 31.7 times more Saturated Fat, 18.5 times more Omega 6, 2 times more Carbohydrate and 68.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Omega 3, 4 times more Fiber and 4 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.