Comparing Nutrients in 1 pound California Red Kidney Beans VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	California Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	51.6% 1497kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	55% 9.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	119% 154g	130g per day for Men 19-50 years
Sugars	NA	98% 71g	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	297% 113g	19% 7.26g	38g per day for Men 19-50 years
Protein	197% 111g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	13.3% 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	447% 1787μg	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	22.7% 20.4mg	16% 14.5mg	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	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	88.5% 885mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	36% 0.83mg	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	262% 1837mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	60.8% 912mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	6.4% 237g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Pie, apple, commercially prepared, enriched flour:

• Raw California Red Kidney Beans have 18.9 times more Vitamin B1, 8.1 times more Vitamin B2, 7.8 times more Vitamin B3, 6.6 times more Vitamin B5, 10.4 times more Vitamin B6, 14.6 times more Vitamin B9 and 1.4 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains more Vitamin A than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Pie, apple, commercially prepared, enriched flour:

• Raw California Red Kidney Beans have 17.7 times more Calcium, 23.9 times more Copper, 20.8 times more Iron, 22.9 times more Magnesium, 5.5 times more Manganese, 16.9 times more Phosphorus, 22.9 times more Potassium, 3.2 times more Selenium and 15.9 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 18.3 times more Sodium and 4.4 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 1.4 times more Energy, 1.8 times more Carbohydrate, 15.6 times more Fiber and 12.8 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 44 times more Fat, 105.5 times more Saturated Fat, 1.5 times more Omega 3 and 38.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.