Comparing Nutrients in 5 ounces Canned Kidney Beans VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Canned Kidney Beans	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	4.1% 119kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	NA	38g per day for Men 19-50 years
Protein	13.2% 7.4g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	3.7% 0.048mg	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	12.8% 51μg	8.15% 32.6μg	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	1.9% 1.7mg	1.1% 0.99mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	10.6% 0.095mg	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	20.7% 1.66mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	18.5% 0.43mg	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	18.2% 128mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3% 111g	1.96% 72.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Pie, blueberry, prepared from recipe per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Pie, blueberry, prepared from recipe:

• 5 ounces of Canned Kidney Beans have 2.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.9 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, blueberry, prepared from recipe provide similar amounts of Vitamin B5 per five ounces.
• Both Canned All Types Kidney Beans as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Pie, blueberry, prepared from recipe:

• 5 ounces of Canned Kidney Beans have 4.9 times more Calcium, 2 times more Copper, 3.4 times more Magnesium, 3 times more Phosphorus, 4.7 times more Potassium, 1.6 times more Sodium, 2.3 times more Zinc and 1.5 times more Water than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 1.8 times more Manganese and 8.2 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, blueberry, prepared from recipe contain similar levels of Iron per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 5 ounces of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.9 times more Protein than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 2.9 times more Energy, 19.8 times more Fat, 20.6 times more Saturated Fat, 2.3 times more Omega 3, 27.3 times more Omega 6 and 2.3 times more Carbohydrate than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6