Comparing Nutrients in 500 calories Pie, apple, commercially prepared, enriched flour VS California Red Kidney Beans

Weight per 500 calories

• Pie, apple, commercially prepared, enriched flour: 211g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 1.4 times more energy per unit of mass than Pie, apple, commercially prepared, enriched flour, which is high in comparison to other foods. Pie, apple, commercially prepared, enriched flour having above average energy density.

Which food has more nutrients per 500 calories - Pie, apple, commercially prepared, enriched flour or California Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	69.7% 91g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	8.9% 3.38g	99% 37.7g	38g per day for Men 19-50 years
Protein	7.16% 4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.92% 0.059mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.55mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.02% 0.25mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.17% 0.08mg	46.3% 0.6mg	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	14.2% 57μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.88% 0.021μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	7.58% 6.8mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.15% 7.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.32% 23.2mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	185% 1.67mg	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	12% 0.95mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.8mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	66% 1.5mg	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	7.23% 50.6mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	3.84% 2.1μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	28.3% 424mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie, apple, commercially prepared, enriched flour vs California Red Kidney Beans:

• Pie, apple, commercially prepared, enriched flour has more Vitamin A than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13.6 times more Vitamin B1, 5.8 times more Vitamin B2, 5.6 times more Vitamin B3, 4.7 times more Vitamin B5, 7.5 times more Vitamin B6 and 10.5 times more Vitamin B9 than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Raw California Red Kidney Beans have similar amounts of Vitamin C per 500 kcal.
• Both Pie, apple, commercially prepared, enriched flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pie, apple, commercially prepared, enriched flour vs California Red Kidney Beans:

• Pie, apple, commercially prepared, enriched flour has 25.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 12.7 times more Calcium, 17.2 times more Copper, 14.9 times more Iron, 16.4 times more Magnesium, 3.9 times more Manganese, 12.1 times more Phosphorus, 16.5 times more Potassium, 2.3 times more Selenium and 11.4 times more Zinc than Pie, apple, commercially prepared, enriched flour.

Comparison of macro-nutrients per 500 calories:

• Pie, apple, commercially prepared, enriched flour has 61.3 times more Fat, 146.9 times more Saturated Fat, 2 times more Omega 3 and 53.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate, 11.2 times more Fiber and 9.2 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Pie, apple, commercially prepared, enriched flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.