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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	19.2% 558kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	114% 111g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	72% 23g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	83.3% 1.33g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	76.2% 99g	223% 290g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	18% 6.8g	38g per day for Men 19-50 years
Protein	77% 43g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	36% 0.43mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	84% 336μg	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	6.05% 5.44mg	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	NA	69% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	20% 200mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	61.5% 0.55mg	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	157% 12.6mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	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	92% 644mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal 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 Boiled Royal 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 Boiled Royal Red Kidney Beans vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 1 pound of Boiled Royal Red Kidney Beans has 3 times more Vitamin B6 and 2.2 times more Vitamin B9 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, 2.6 times more Vitamin B2 and 3.8 times more Vitamin B3 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled Royal Red Kidney Beans as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Boiled Royal Red Kidney Beans has 2.2 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 2.2 times more Phosphorus, 4.4 times more Potassium and 2 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 Manganese, 4.9 times more Selenium and 112 times more Sodium than Boiled Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Royal Red Kidney Beans has 6.2 times more Fiber and 2.3 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 3.9 times more Energy, 143.5 times more Fat, 212.2 times more Saturated Fat, 5.2 times more Omega 3, 179.9 times more Omega 6 and 2.9 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6