Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%

Macro Nutrients

	Boiled Kidney Beans	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Energy	6.2% 180kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	41.8% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	41% 13g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	27.7% 4.7g	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	61.3% 79.7g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	8.27% 6g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	22% 12.3g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	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	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	4.9% 0.064mg	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	24% 96μg	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	15.3% 0.14mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	NA	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.28% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kidney Beans versus 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 5 ounces of Boiled Kidney Beans have 2.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 6 times more Vitamin B3, 2.1 times more Vitamin B5 and 18 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled All Types Kidney Beans as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 5 ounces of Boiled Kidney Beans have 1.7 times more Calcium, 2.2 times more Copper, 2.5 times more Magnesium, 1.7 times more Phosphorus, 3.6 times more Potassium and 2 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 1.3 times more Iron, 6.2 times more Selenium and 467 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 1.2 times more Omega 3, 1.9 times more Fiber and 1.3 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 4 times more Energy, 57.2 times more Fat, 127.1 times more Saturated Fat, 30.8 times more Omega 6, 2.5 times more Carbohydrate and 13.2 times more Sugars than Boiled All Types Kidney Beans.
• 5 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6