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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Boiled Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	20% 576kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	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	79.6% 103g	119% 154g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	88.3% 33.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	60.5% 0.73mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	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	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	0.91% 0.14mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	12.7% 127mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	60.8% 912mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	8.2% 304g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pie, apple, commercially prepared, enriched flour per 1 lb

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

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

• 1 pound of Boiled Red Kidney Beans has 5.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5, 3.2 times more Vitamin B6, 4.8 times more Vitamin B9 and 2.4 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• While 1 lb of Pie, apple, commercially prepared, enriched flour contains more Vitamin A, 2.7 times more Vitamin C and 50.7 times more Vitamin E than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 pound of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Boiled Red Kidney Beans as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 2.5 times more Calcium, 5.3 times more Copper, 6.5 times more Iron, 6.4 times more Magnesium, 2.6 times more Manganese, 5.9 times more Phosphorus, 6.2 times more Potassium and 6.7 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While 1 lb of Pie, apple, commercially prepared, enriched flour contains 100.5 times more Sodium than Boiled Red Kidney Beans.
• 1 pound of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.4 times more Omega 3, 4.6 times more Fiber and 4.6 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 1 lb of Pie, apple, commercially prepared, enriched flour contains 1.9 times more Energy, 22 times more Fat, 52.7 times more Saturated Fat, 19.3 times more Omega 6, 1.5 times more Carbohydrate and 48.9 times more Sugars than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6