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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	16% 468kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	32.8% 31.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	10% 3.83g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	27.6% 276mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	47.5% 713mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.19% 7.07g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 California Red Kidney Beans vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• 5 ounces of California Red Kidney Beans have 1.6 times more Vitamin B1, 4.6 times more Vitamin B5, 9.2 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 6.1 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 4 times more Magnesium, 3.4 times more Phosphorus, 8 times more Potassium, 1.3 times more Selenium and 1.2 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 1.8 times more Manganese and 45.7 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.3 times more Omega 3, 9.2 times more Fiber and 4 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 1.5 times more Energy, 89.7 times more Fat, 131.3 times more Saturated Fat and 36.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6