Comparing Nutrients in 1 pound California Red Kidney Beans VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	California Red Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	51.6% 1497kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	77.6% 75.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	130% 169g	130g per day for Men 19-50 years
Sugars	NA	116% 84g	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	197% 111g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	23.7% 0.31mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.7% 0.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.54% 27.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	88.5% 885mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	34.3% 0.31mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	86.4% 2mg	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	55% 386mg	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	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	5.3% 196g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pie, coconut creme, commercially prepared per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Pie, coconut creme, commercially prepared:

• 1 pound of California Red Kidney Beans has 10.6 times more Vitamin B1, 2.7 times more Vitamin B2, 10.3 times more Vitamin B3, 3.3 times more Vitamin B5, 5.8 times more Vitamin B6, 56.3 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains more Vitamin A and more Vitamin B12 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• 1 pound of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Pie, coconut creme, commercially prepared:

• 1 pound of California Red Kidney Beans has 6.7 times more Calcium, 16.2 times more Copper, 11.7 times more Iron, 8 times more Magnesium, 2.3 times more Manganese, 4.8 times more Phosphorus, 22.9 times more Potassium and 5.4 times more Zinc than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains 1.7 times more Selenium and 18.5 times more Sodium than Raw California Red Kidney Beans.
• 1 pound of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.6 times more Carbohydrate, 19.2 times more Fiber and 11.6 times more Protein than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains 66.4 times more Fat, 193.8 times more Saturated Fat and 27.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pie, coconut creme, commercially prepared offer comparable quantities of Energy and Omega 3 per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6