Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Boiled Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	6.2% 180kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	32.8% 31.8g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	16.4% 2.8g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	51.4% 37.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	24% 9.07g	10% 3.83g	38g per day for Men 19-50 years
Protein	22% 12.3g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	4.7% 0.061mg	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	25.5% 102μg	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	0% 0mg	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	0.28% 0.043mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	121% 1.1mg	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	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	113% 2.6mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	47.5% 713mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.19% 7.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B5, 2.8 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 2.1 times more Vitamin B1, 4.6 times more Vitamin B2, 5.3 times more Vitamin B3, 59.7 times more Vitamin E and 2.2 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Boiled All Types Kidney Beans have 2.2 times more Potassium and 13.4 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.6 times more Copper, 1.9 times more Iron, 4.3 times more Manganese, 2.3 times more Selenium, 503 times more Sodium and 2.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Calcium, Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.7 times more Omega 3, 2.4 times more Fiber and 1.4 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.8 times more Energy, 44.8 times more Fat, 64.7 times more Saturated Fat, 18.3 times more Omega 6, 2.8 times more Carbohydrate and 82.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.