Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Pie crust, standard-type, prepared from recipe, unbaked

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie crust, standard-type, prepared from recipe, unbaked	5%	59%	36%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Energy	6.06% 176kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	34% 11g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	63.6% 11g	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	46% 60g	130g per day for Men 19-50 years
Sugars	NA	0.29% 0.21g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	23% 13g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pie crust, standard-type, prepared from recipe, unbaked	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	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	4.48% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	2.4% 0.031mg	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% 101μg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	12.8% 0.11mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	23.6% 0.54mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	2.46% 83.6mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	48.5% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pie crust, standard-type, prepared from recipe, 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, standard-type, prepared from recipe, 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, standard-type, prepared from recipe, unbaked:

• 5 ounces of Boiled California Red Kidney Beans have 1.4 times more Vitamin B5 and 4.7 times more Vitamin B6 than Pie crust, standard-type, prepared from recipe, unbaked.
• While 5 oz of Pie crust, standard-type, prepared from recipe, unbaked contain 2.7 times more Vitamin B1, 4 times more Vitamin B2 and 5.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie crust, standard-type, prepared from recipe, unbaked provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Pie crust, standard-type, prepared from recipe, unbaked 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, standard-type, prepared from recipe, unbaked:

• 5 ounces of Boiled California Red Kidney Beans have 7.3 times more Calcium, 3.6 times more Copper, 4 times more Magnesium, 2.3 times more Phosphorus, 7.1 times more Potassium and 2.2 times more Zinc than Pie crust, standard-type, prepared from recipe, unbaked.
• While 5 oz of Pie crust, standard-type, prepared from recipe, unbaked contain 15.7 times more Selenium and 120.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie crust, standard-type, prepared from recipe, unbaked contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Pie crust, standard-type, prepared from recipe, unbaked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.7 times more Fiber and 1.6 times more Protein than Pie crust, standard-type, prepared from recipe, unbaked.
• While 5 oz of Pie crust, standard-type, prepared from recipe, unbaked contain 3.8 times more Energy, 342.2 times more Fat, 548.1 times more Saturated Fat, 15.5 times more Omega 3, 381.2 times more Omega 6 and 1.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6