Comparing Nutrients in 1 pound Boiled Kidney Beans VS Pie, blueberry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pie, blueberry, commercially prepared	3%	38%	59%

Macro Nutrients

	Boiled Kidney Beans	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Energy	20% 576kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	23.8% 7.6g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	67.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	87.5% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	122% 158g	130g per day for Men 19-50 years
Sugars	2% 1.45g	62% 45g	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	76.4% 29g	12% 4.54g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	13% 0.17mg	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	147% 590μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	13.6% 12.2mg	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	0.91% 0.14mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Calcium	16% 159mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	23% 0.21mg	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	126% 10mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	34.7% 0.8mg	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	89.4% 626mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	8.2% 304g	6.44% 238g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Pie, blueberry, commercially prepared:

• Boiled All Types Kidney Beans have 16 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.8 times more Vitamin B9 than Pie, blueberry, commercially prepared.
• While Pie, blueberry, commercially prepared contains more Vitamin A, 2.3 times more Vitamin C and 34.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pie, blueberry, commercially prepared have similar amounts of Vitamin K per 1 lb.
• Both Boiled All Types Kidney Beans as well as Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Pie, blueberry, commercially prepared:

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 4.7 times more Copper, 7.4 times more Iron, 8.4 times more Magnesium, 2.4 times more Manganese, 6 times more Phosphorus, 8.1 times more Potassium, 6.3 times more Zinc and 1.3 times more Water than Pie, blueberry, commercially prepared.
• While Pie, blueberry, commercially prepared contains 1.3 times more Selenium and 287 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 6.4 times more Fiber and 4.8 times more Protein than Pie, blueberry, commercially prepared.
• While Pie, blueberry, commercially prepared contains 1.8 times more Energy, 20 times more Fat, 23 times more Saturated Fat, 1.4 times more Omega 3, 30.4 times more Omega 6, 1.5 times more Carbohydrate and 30.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Pie, blueberry, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.