Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Pie crust, refrigerated, regular, unbaked

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Pie crust, refrigerated, regular, unbaked: 112g

Pie crust, refrigerated, regular, unbaked has 3.6 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Pie crust, refrigerated, regular, unbaked?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie crust, refrigerated, regular, unbaked	3%	51%	46%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	44% 57.4g	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	99% 37.5g	5.32% 2.02g	38g per day for Men 19-50 years
Protein	65.7% 37g	5.96% 3.34g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	6.27% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	4.5% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	8.04% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	1.73% 0.022mg	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	74.6% 298μg	7.02% 28μg	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	5.38% 4.84mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.37% 0.056mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	26.6% 266mg	1.12% 11.2mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	5.6% 0.051mg	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	150% 12mg	14.3% 1.15mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	8.84% 0.2mg	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	79% 552mg	7.22% 50.6mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	8.17% 4.5μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	30.6% 460mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	2.04% 0.22mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.58% 21.6g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Pie Crust, Refrigerated, Regular, Unbaked Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Pie crust, refrigerated, regular, unbaked?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Pie crust, refrigerated, regular, unbaked:

• 500 calories of Boiled California Red Kidney Beans have 6.9 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B5, 18.7 times more Vitamin B6 and 10.6 times more Vitamin B9 than Pie crust, refrigerated, regular, unbaked.
• 500 calories of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Pie crust, refrigerated, regular, unbaked:

• 500 calories of Boiled California Red Kidney Beans have 23.7 times more Calcium, 23 times more Copper, 10.5 times more Iron, 21.5 times more Magnesium, 6.3 times more Manganese, 10.9 times more Phosphorus, 20.6 times more Potassium and 15.4 times more Zinc than Pie crust, refrigerated, regular, unbaked.
• While 500 kcal of Pie crust, refrigerated, regular, unbaked contain 28.5 times more Sodium than Boiled California Red Kidney Beans.
• 500 calories of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled California Red Kidney Beans as well as Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.6 times more Carbohydrate, 18.5 times more Fiber and 11 times more Protein than Pie crust, refrigerated, regular, unbaked.
• While 500 kcal of Pie crust, refrigerated, regular, unbaked contain 78.8 times more Fat, 191 times more Saturated Fat and 41.8 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie crust, refrigerated, regular, unbaked offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Pie crust, refrigerated, regular, unbaked provide inadequate amounts of Fiber and Protein
• Both Boiled California Red Kidney Beans as well as Pie crust, refrigerated, regular, unbaked provide inadequate amounts of Omega 3 in 500 calories.