Comparing Nutrients in 5 ounces California Red Kidney Beans VS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%

Macro Nutrients

	California Red Kidney Beans	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Energy	16% 468kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	42.7% 41.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	67.2% 1.08g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	85% 14.5g	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	48% 62.5g	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	93% 35.3g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pie crust, standard-type, frozen, ready-to-bake, unenriched	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	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	7.74% 0.1mg	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	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	10.7% 0.096mg	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	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	33.7% 0.78mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	54.4% 816mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pie crust, standard-type, frozen, ready-to-bake, unenriched per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched 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, standard-type, frozen, ready-to-bake, unenriched:

• 5 ounces of California Red Kidney Beans have 10.6 times more Vitamin B1, 21.9 times more Vitamin B2, 3.7 times more Vitamin B3, 3.4 times more Vitamin B5, 5.6 times more Vitamin B6, 39.4 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• 5 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw California Red Kidney Beans as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 5 ounces of California Red Kidney Beans have 10.8 times more Calcium, 16.2 times more Copper, 24.6 times more Iron, 10 times more Magnesium, 1.8 times more Manganese, 7.6 times more Phosphorus, 15.2 times more Potassium and 8.5 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 52.4 times more Sodium than Raw California Red Kidney Beans.
• 5 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.4 times more Carbohydrate, 27.7 times more Fiber and 6.2 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.4 times more Energy, 116.8 times more Fat, 121 times more Saturated Fat, 9 times more Omega 3 and 189.1 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6