Comparing Nutrients in 1 pound Red Kidney Beans VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Red Kidney Beans	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	52.7% 1529kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	114% 111g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	72% 23g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	83.3% 1.33g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	223% 290g	130g per day for Men 19-50 years
Sugars	13% 9.53g	235% 170g	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	181% 69g	18% 6.8g	38g per day for Men 19-50 years
Protein	182% 102g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 866μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	12.2% 0.16mg	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	38.6% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	69% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	91% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	37.6% 376mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	61.5% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	89.3% 2.05mg	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	263% 1842mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 1 pound of Red Kidney Beans has 6 times more Vitamin B1, 1.3 times more Vitamin B2, 3.6 times more Vitamin B5, 11.3 times more Vitamin B6, 11.6 times more Vitamin B9 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains more Vitamin A, 10.9 times more Vitamin E and 4.3 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 1 pound of Red Kidney Beans has 4.2 times more Calcium, 5.7 times more Copper, 3.2 times more Iron, 7.7 times more Magnesium, 2.5 times more Manganese, 6.3 times more Phosphorus, 15.8 times more Potassium and 6.1 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 1.8 times more Selenium and 46.7 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.2 times more Omega 3, 10.1 times more Fiber and 5.5 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 1.4 times more Energy, 23 times more Fat, 33.1 times more Saturated Fat, 28.4 times more Omega 6 and 17.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6