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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	12.7% 367kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	51.7% 67.3g	224% 292g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 82g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	82.4% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	13% 132mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	71% 5.67mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	68.7% 481mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	142% 2136mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	9.56% 354g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 6.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B9, 92.5 times more Vitamin E and 5.3 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has 1.3 times more Magnesium, 2.3 times more Potassium and 17.8 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.5 times more Copper, 2.1 times more Iron, 4.4 times more Manganese, 2.4 times more Selenium, 1.8 times more Sodium and 2 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Calcium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.3 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 6.2 times more Energy, 69 times more Fat, 40 times more Saturated Fat, 19.4 times more Omega 6, 4.3 times more Carbohydrate and 9.8 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Omega 3 and Protein per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6