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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	16% 468kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	36.3% 35g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	13.4% 2.3g	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% 91g	130g per day for Men 19-50 years
Sugars	NA	35.4% 25.7g	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	% 25.7g	g per day for Men 19-50 years
Fiber	93% 35.3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, 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	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	8.3% 0.11mg	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	23% 92μg	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	17.5% 2.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	27.6% 276mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	35% 0.32mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	79.3% 1.82mg	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	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw California Red Kidney Beans have 2.9 times more Vitamin B1, 4.4 times more Vitamin B5, 5.2 times more Vitamin B6, 6.1 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B2 per 5 oz.
• Both Raw California Red Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw California Red Kidney Beans have 6.7 times more Calcium, 4.9 times more Copper, 3.6 times more Iron, 7 times more Magnesium, 3.5 times more Phosphorus, 13.2 times more Potassium, 1.2 times more Selenium and 2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Manganese and 42.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.4 times more Omega 3, 13.1 times more Fiber and 4.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.5 times more Energy, 99.3 times more Fat, 138.9 times more Saturated Fat and 29.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.