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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Canned Kidney Beans	Recommended Dietary Allowance
Energy	78.4% 2272kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	113% 82.2g	11.6% 8.4g	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	% 82g	% 8.4g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	41.3% 23g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	26% 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	73.7% 295μg	41% 163μg	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	0% 0mg	6.05% 5.44mg	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	56% 8.4mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.4% 99μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	13% 132mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	68% 0.61mg	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	147% 11.8mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	254% 5.84mg	33% 0.76mg	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	76% 531mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	142% 2136mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.57% 354g	3700g per day for Men 19-50 years

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.6 times more Vitamin B1, 4.2 times more Vitamin B2, 7.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9, 92.5 times more Vitamin E and 5.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.7 times more Copper, 2.2 times more Iron, 7.7 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Selenium, 1.6 times more Sodium and 2.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Potassium and 17.9 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Canned All Types Kidney Beans have similar amounts of Calcium and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 6 times more Energy, 41.4 times more Fat, 35.5 times more Saturated Fat, 15.2 times more Omega 6, 4.4 times more Carbohydrate and 9.8 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Omega 3 and 2.3 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Canned All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.