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

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	100% 2900kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	72.3% 23g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	343% 445g	172% 224g	130g per day for Men 19-50 years
Sugars	304% 220g	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	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	245% 93g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Boiled California Red 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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.4% 11mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	11% 411g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, Dutch Apple, Commercially Prepared versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Pie, Dutch Apple, Commercially Prepared has more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B3 and 4.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.5 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, Dutch Apple, Commercially Prepared as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Pie, Dutch Apple, Commercially Prepared has 1.8 times more Selenium and 50 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.7 times more Calcium, 2 times more Copper, 3.3 times more Iron, 6 times more Magnesium, 1.4 times more Manganese, 4.7 times more Phosphorus, 5.5 times more Potassium and 4.5 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, Dutch Apple, Commercially Prepared has 2.3 times more Energy, 127.8 times more Fat, 165.2 times more Saturated Fat, 3.7 times more Omega 3, 100 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 5.8 times more Fiber and 4.2 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6