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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	16% 468kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	27.6% 276mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2% 74g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 California Red Kidney Beans vs Pie, apple, commercially prepared, enriched flour:

• 5 ounces of California Red Kidney Beans have 18.9 times more Vitamin B1, 8.1 times more Vitamin B2, 7.8 times more Vitamin B3, 6.6 times more Vitamin B5, 10.4 times more Vitamin B6, 14.6 times more Vitamin B9 and 1.4 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• While 5 oz of Pie, apple, commercially prepared, enriched flour contain more Vitamin A than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 5 ounces of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Raw 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 California Red Kidney Beans vs Pie, apple, commercially prepared, enriched flour:

• 5 ounces of California Red Kidney Beans have 17.7 times more Calcium, 23.9 times more Copper, 20.8 times more Iron, 22.9 times more Magnesium, 5.5 times more Manganese, 16.9 times more Phosphorus, 22.9 times more Potassium, 3.2 times more Selenium and 15.9 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While 5 oz of Pie, apple, commercially prepared, enriched flour contain 18.3 times more Sodium than Raw 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 California Red Kidney Beans have 1.4 times more Energy, 1.8 times more Carbohydrate, 15.6 times more Fiber and 12.8 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 5 oz of Pie, apple, commercially prepared, enriched flour contain 44 times more Fat, 105.5 times more Saturated Fat, 1.5 times more Omega 3 and 38.3 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6