Comparing Nutrients in 1 pound Pie, coconut creme, commercially prepared VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	46.6% 1352kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.3g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	79.6% 103g	130g per day for Men 19-50 years
Sugars	116% 84g	2% 1.45g	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	15.5% 5.9g	76.4% 29g	38g per day for Men 19-50 years
Protein	17% 9.53g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	42% 0.54mg	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	7.94% 31.8μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.7% 0.54μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.54% 27.2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	13% 132mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	109% 0.98mg	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	45.4% 3.63mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	86.4% 2mg	85% 1.95mg	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	55% 386mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	5.3% 196g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie, coconut creme, commercially prepared vs Boiled Kidney Beans:

• Pie, coconut creme, commercially prepared has more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 5 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B1, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 18.6 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Pie, coconut creme, commercially prepared vs Boiled Kidney Beans:

• Pie, coconut creme, commercially prepared has 4.8 times more Selenium and 204 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 6.2 times more Potassium, 2.1 times more Zinc and 1.5 times more Water than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Boiled All Types Kidney Beans have similar amounts of Calcium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie, coconut creme, commercially prepared has 2.3 times more Energy, 33.2 times more Fat, 95.6 times more Saturated Fat, 13.6 times more Omega 6, 1.6 times more Carbohydrate and 57.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Omega 3, 4.9 times more Fiber and 4.1 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.