Comparing Nutrients in 1 pound Pie crust, standard-type, prepared from recipe, unbaked VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, prepared from recipe, unbaked	5%	59%	36%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pie crust, standard-type, prepared from recipe, unbaked	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	73.4% 2127kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	141% 2.25g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	203% 34.6g	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	148% 192g	79.6% 103g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	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	40.6% 15.4g	76.4% 29g	38g per day for Men 19-50 years
Protein	46% 26g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, prepared from recipe, unbaked	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	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	80.5% 322μg	147% 590μg	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	8.47% 1.27mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, prepared from recipe, unbaked	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	146% 11.7mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	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	39% 272mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	7.87% 268mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	155% 85.3μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	146% 2186mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie crust, standard-type, prepared from recipe, unbaked vs Boiled Kidney Beans:

• Pie crust, standard-type, prepared from recipe, unbaked has 2.2 times more Vitamin B1, 4.2 times more Vitamin B2, 5.1 times more Vitamin B3, 9.3 times more Vitamin E and 1.6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B5, 5.5 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Pie crust, standard-type, prepared from recipe, unbaked as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pie crust, standard-type, prepared from recipe, unbaked vs Boiled Kidney Beans:

• Pie crust, standard-type, prepared from recipe, unbaked has 17.1 times more Selenium and 482 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Calcium, 2.7 times more Copper, 3.5 times more Magnesium, 2.3 times more Phosphorus, 6.9 times more Potassium, 2.6 times more Zinc and 3.4 times more Water than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Pie crust, standard-type, prepared from recipe, unbaked and Boiled All Types Kidney Beans have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie crust, standard-type, prepared from recipe, unbaked has 3.7 times more Energy, 61.6 times more Fat, 105.1 times more Saturated Fat, 2.9 times more Omega 3, 70.6 times more Omega 6 and 1.9 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Fiber and 1.5 times more Protein than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Pie crust, standard-type, prepared from recipe, unbaked as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.