Comparing Nutrients in 300 calories Pie, apple, commercially prepared, unenriched flour VS Boiled California Red Kidney Beans

Weight per 300 calories

• Pie, apple, commercially prepared, unenriched flour: 127g
• Boiled California Red Kidney Beans: 242g

Pie, apple, commercially prepared, unenriched flour has 1.9 times more energy per 100g than Boiled California Red Kidney Beans. It has above average energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Pie, apple, commercially prepared, unenriched flour or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	9.73% 0.16g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	5.33% 2.03g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.08% 36.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	19.4% 0.25mg	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	1.27% 5.06μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.53% 0.013μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.5% 4.05mg	3.23% 2.9mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	6.47% 0.058mg	77.7% 0.7mg	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	19% 1.53mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.86mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	33.5% 0.77mg	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	4.34% 30.4mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	2.4% 82.3mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	NA	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	22.4% 337mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	1.84% 0.2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.8% 66g	4.38% 162g	3700g per day for Men 19-50 years

Pie, Apple, Commercially Prepared, Unenriched Flour VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pie, apple, commercially prepared, unenriched flour or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Pie, apple, commercially prepared, unenriched flour vs Boiled California Red Kidney Beans:

• 300 calories of Pie, apple, commercially prepared, unenriched flour have 1.3 times more Vitamin B2 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1, 3.5 times more Vitamin B5, 5.2 times more Vitamin B6 and 35.4 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Pie, apple, commercially prepared, unenriched flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Pie, apple, commercially prepared, unenriched flour vs Boiled California Red Kidney Beans:

• 300 calories of Pie, apple, commercially prepared, unenriched flour have 34.8 times more Sodium than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 11.5 times more Calcium, 12 times more Copper, 4.7 times more Iron, 13.1 times more Magnesium, 3.3 times more Manganese, 10.9 times more Phosphorus, 12.3 times more Potassium and 10.3 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• 300 calories of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pie, apple, commercially prepared, unenriched flour have 63.9 times more Fat, 141.9 times more Saturated Fat, 2 times more Omega 3 and 54 times more Omega 6 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.3 times more Carbohydrate, 11.1 times more Fiber and 9.2 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Pie, apple, commercially prepared, unenriched flour provide inadequate amounts of Fiber and Protein
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6