Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	6.06% 176kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	17.2% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	37% 48g	130g per day for Men 19-50 years
Sugars	NA	30.6% 22g	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	34.7% 13g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	23% 13g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.14% 0.054mg	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	26.2% 105μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	5.04% 4.54mg	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	NA	14.4% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	7.24% 0.065mg	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	53% 4.22mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	11.2% 0.26mg	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	27.7% 194mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pie, apple, commercially prepared, enriched flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Pie, apple, commercially prepared, enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Pie, apple, commercially prepared, enriched flour:

• 5 ounces of Boiled California Red Kidney Beans have 4.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Pie, apple, commercially prepared, enriched flour.
• While 5 oz of Pie, apple, commercially prepared, enriched flour contain more Vitamin A and 2.7 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Pie, apple, commercially prepared, enriched flour:

• 5 ounces of Boiled California Red Kidney Beans have 6 times more Calcium, 6.3 times more Copper, 6.6 times more Iron, 6.9 times more Magnesium, 1.7 times more Manganese, 5.7 times more Phosphorus, 6.4 times more Potassium and 5.4 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While 5 oz of Pie, apple, commercially prepared, enriched flour contain 50.3 times more Sodium than Boiled California Red Kidney Beans.
• 5 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5.8 times more Fiber and 4.8 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 5 oz of Pie, apple, commercially prepared, enriched flour contain 1.9 times more Energy, 122.2 times more Fat, 271.2 times more Saturated Fat, 3.8 times more Omega 3, 103.3 times more Omega 6 and 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6