Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Pie crust, refrigerated, regular, unbaked

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie crust, refrigerated, regular, unbaked	3%	51%	46%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	6.06% 176kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	37.2% 36g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	42.5% 13.6g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	23% 13g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	2.2% 0.028mg	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	8.86% 35.4μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	7.1% 0.064mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	11% 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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.74% 27.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pie crust, refrigerated, regular, unbaked per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Pie crust, refrigerated, regular, unbaked 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, refrigerated, regular, unbaked:

• 5 ounces of Boiled California Red Kidney Beans have 1.9 times more Vitamin B1, 5.2 times more Vitamin B6 and 3 times more Vitamin B9 than Pie crust, refrigerated, regular, unbaked.
• While 5 oz of Pie crust, refrigerated, regular, unbaked contain 2.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie crust, refrigerated, regular, unbaked provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Pie crust, refrigerated, regular, unbaked:

• 5 ounces of Boiled California Red Kidney Beans have 6.6 times more Calcium, 6.4 times more Copper, 2.9 times more Iron, 6 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus, 5.7 times more Potassium and 4.3 times more Zinc than Pie crust, refrigerated, regular, unbaked.
• While 5 oz of Pie crust, refrigerated, regular, unbaked contain 3.3 times more Selenium and 102.3 times more Sodium than Boiled California Red Kidney Beans.
• 5 ounces of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5.2 times more Fiber and 3.1 times more Protein than Pie crust, refrigerated, regular, unbaked.
• While 5 oz of Pie crust, refrigerated, regular, unbaked contain 3.6 times more Energy, 282.9 times more Fat, 685.4 times more Saturated Fat, 4.1 times more Omega 3, 149.9 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6