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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	6.06% 176kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	32.8% 31.8g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	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	24.4% 31.8g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	10% 3.83g	38g per day for Men 19-50 years
Protein	23% 13g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	15.2% 0.18mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	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	NA	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	9.36% 94mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	47.5% 713mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Pie Crust, Cookie-type, Chocolate, Ready Crust per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust 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 Crust, Cookie-type, Chocolate, Ready Crust:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 2.6 times more Vitamin B1, 4.3 times more Vitamin B2 and 5.7 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust provide similar amounts of Vitamin B9 per five ounces.
• Both Boiled California Red Kidney Beans as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Calcium and 2.2 times more Potassium than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 2.7 times more Copper, 1.4 times more Iron, 5.8 times more Manganese, 2.1 times more Selenium, 125.8 times more Sodium and 2.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 3.4 times more Fiber and 1.5 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 3.9 times more Energy, 249.1 times more Fat, 337.5 times more Saturated Fat, 2 times more Omega 3, 98.6 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6