Comparing Nutrients in 1 pound Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	73.2% 2123kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	44.7% 25g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	87.3% 349μg	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	NA	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.5% 5.62mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.07% 91mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	128% 10.3mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	44% 308mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.18% 80.6g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Canned Kidney Beans:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 2 times more Vitamin B1, 2.8 times more Vitamin B2, 6.1 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B9, 62 times more Vitamin E and 3.7 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Canned Kidney Beans:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.9 times more Iron, 2.8 times more Manganese and 5 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Calcium, 1.7 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 2.6 times more Potassium and 4.4 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Canned All Types Kidney Beans have similar amounts of Sodium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 5.6 times more Energy, 47.9 times more Fat, 57.7 times more Saturated Fat, 1.4 times more Omega 3, 31.6 times more Omega 6 and 3.2 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Canned All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Canned All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.