Comparing Nutrients in 500 calories Canned Kidney Beans VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Weight per 500 calories

• Canned Kidney Beans: 595g
• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 100g

Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 6 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	3.74% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	9.46% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	49.4% 64g	130g per day for Men 19-50 years
Sugars	15% 11g	25% 18g	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	% 11g	% 18g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	5% 1.9g	38g per day for Men 19-50 years
Protein	55.5% 31g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	3.55% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	5.83% 0.076mg	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	53.6% 214μg	16.2% 65μg	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	7.94% 7.14mg	0% 0mg	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	0.79% 0.12mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	20.2% 202mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	24.7% 0.22mg	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	87% 6.96mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	5.47% 23mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	56% 1.3mg	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	76.5% 536mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	3.3% 113mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.12% 4.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Canned All Types Kidney Beans have 3.8 times more Vitamin B1, 1.4 times more Vitamin B2, 4.6 times more Vitamin B5, 5.8 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Vitamin B3 and 15.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin K per 500 kcal.
• Both Canned All Types Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Canned All Types Kidney Beans have 7 times more Calcium, 3.6 times more Copper, 2.7 times more Iron, 7 times more Magnesium, 4.6 times more Phosphorus, 12.5 times more Potassium, 2.1 times more Selenium, 3.7 times more Sodium, 2.2 times more Zinc and 106.5 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Manganese than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 8.2 times more Omega 3, 1.3 times more Carbohydrate, 13.5 times more Fiber and 6.1 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 6.9 times more Fat, 5.9 times more Saturated Fat, 2.5 times more Omega 6 and 1.6 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy per 500 kcal.
• Both Canned All Types Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.