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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Boiled Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	6.2% 180kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	24.3% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	40.7% 53g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	24% 9.07g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.65% 61.2g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.2 times more Vitamin B1, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 18.6 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Pie, coconut creme, commercially prepared.
• While Pie, coconut creme, commercially prepared contains more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 5 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pie, coconut creme, commercially prepared have similar amounts of Vitamin B5 per 5 oz.

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

• Boiled All Types Kidney Beans have 1.2 times more Calcium, 3.2 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 6.2 times more Potassium, 2.1 times more Zinc and 1.5 times more Water than Pie, coconut creme, commercially prepared.
• While Pie, coconut creme, commercially prepared contains 4.8 times more Selenium and 204 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pie, coconut creme, commercially prepared have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.3 times more Omega 3, 4.9 times more Fiber and 4.1 times more Protein than Pie, coconut creme, commercially prepared.
• While Pie, coconut creme, commercially prepared contains 2.3 times more Energy, 33.2 times more Fat, 95.6 times more Saturated Fat, 13.6 times more Omega 6, 1.6 times more Carbohydrate and 57.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Pie, coconut creme, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.