Comparing Nutrients in 5 ounces Canned Kidney Beans VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Canned Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	4.1% 119kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	24.3% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	12.2% 2.1g	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	40.7% 53g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	36.2% 26.3g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	NA	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	7.4% 0.096mg	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	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.1% 0.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.4% 8.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	10.7% 0.096mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	27% 0.62mg	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	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3% 111g	1.65% 61.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Pie, coconut creme, commercially prepared per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Pie, coconut creme, commercially prepared:

• 5 ounces of Canned Kidney Beans have 2.3 times more Vitamin B1, 2.1 times more Vitamin B3 and 5.1 times more Vitamin B9 than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, coconut creme, commercially prepared provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Pie, coconut creme, commercially prepared:

• 5 ounces of Canned Kidney Beans have 2 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 3.6 times more Potassium, 1.5 times more Sodium and 1.8 times more Water than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 2.6 times more Manganese and 5.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, coconut creme, commercially prepared contain similar levels of Calcium, Phosphorus and Zinc per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 5 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 3.3 times more Fiber and 2.5 times more Protein than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 3.5 times more Energy, 27.7 times more Fat, 49.5 times more Saturated Fat, 13.9 times more Omega 6, 2.6 times more Carbohydrate and 10 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pie, coconut creme, commercially prepared offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6