Comparing Nutrients in 1 pound Canned Kidney Beans VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Canned Kidney Beans	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	13% 381kcal	81.5% 2363kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	149% 144g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	126% 40g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	183% 238g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	49.4% 27.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14% 0.18mg	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	107% 426μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	63% 75.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	15.4% 154mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	45% 0.4mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	105% 2.4mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	119% 1783mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1% 37.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Canned All Types Kidney Beans have 1.9 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 7 times more Vitamin B3, 2.9 times more Vitamin B5, 2.6 times more Vitamin B9, 69.5 times more Vitamin E and 4.1 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Canned All Types Kidney Beans have 1.5 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium, 2.3 times more Potassium and 9.4 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 2.1 times more Iron, 3.2 times more Manganese, 5.6 times more Selenium and 1.3 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 1.9 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 6.2 times more Energy, 53.1 times more Fat, 62.9 times more Saturated Fat, 1.6 times more Omega 3, 35 times more Omega 6 and 3.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Protein per 1 lb.
• Both Canned All Types Kidney Beans as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 1 lb.