Comparing Nutrients in 1 pound California Red Kidney Beans VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	51.6% 1497kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	224% 292g	130g per day for Men 19-50 years
Sugars	NA	113% 82.2g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 82g	g per day for Men 19-50 years
Fiber	297% 113g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	197% 111g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	26.5% 0.34mg	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	73.7% 295μg	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	22.7% 20.4mg	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	NA	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	82.4% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	88.5% 885mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	112% 1mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	254% 5.84mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	142% 2136mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw California Red Kidney Beans have 2.9 times more Vitamin B1, 4.4 times more Vitamin B5, 5.2 times more Vitamin B6, 6.1 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B2 per 1 lb.
• Both Raw California Red Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw California Red Kidney Beans have 6.7 times more Calcium, 4.9 times more Copper, 3.6 times more Iron, 7 times more Magnesium, 3.5 times more Phosphorus, 13.2 times more Potassium, 1.2 times more Selenium and 2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Manganese and 42.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 1.4 times more Omega 3, 13.1 times more Fiber and 4.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.5 times more Energy, 99.3 times more Fat, 138.9 times more Saturated Fat and 29.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Carbohydrate per 1 lb.
• Both Raw California Red Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.