Comparing Nutrients in 1 pound Canned Kidney Beans VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Canned Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	13% 381kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	67% 21.4g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	52.6% 8.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	225% 292g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	165% 119g	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	0% 0g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 88.5g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	49.2% 27.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15% 0.2mg	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	41% 163μg	81.6% 327μg	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	6.05% 5.44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	15.4% 154mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	388% 3.5mg	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	66.3% 5.3mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	361% 8.3mg	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	58.3% 408mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	152% 2282mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.61% 22.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 2.9 times more Vitamin B1, 5.2 times more Vitamin B2, 7.5 times more Vitamin B3, 2 times more Vitamin B9, 89.5 times more Vitamin E and 4.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Vitamin B5 per 1 lb.
• Both Canned All Types Kidney Beans as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Canned All Types Kidney Beans have 1.3 times more Potassium and 15.6 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 5.7 times more Copper, 3.7 times more Iron, 1.5 times more Magnesium, 10.9 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Selenium, 1.7 times more Sodium and 4.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 1.3 times more Omega 3 and 1.6 times more Fiber than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 5.8 times more Energy, 37.4 times more Fat, 33.5 times more Saturated Fat, 18.6 times more Omega 6, 4.4 times more Carbohydrate and 14.2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Protein per 1 lb.
• Both Canned All Types Kidney Beans as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.