Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Boiled Red Kidney Beans	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	6.2% 180kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	3.7% 0.048mg	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	46% 184μg	8.15% 32.6μg	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	1.1% 0.99mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	10.6% 0.095mg	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	52% 4.17mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	18.5% 0.43mg	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	28.8% 201mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.96% 72.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pie, blueberry, prepared from recipe per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Pie, blueberry, prepared from recipe:

• 5 ounces of Boiled Red Kidney Beans have 1.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 2.3 times more Vitamin B2 and 2.1 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pie, blueberry, prepared from recipe provide similar amounts of Vitamin B1 per five ounces.
• Both Boiled Red Kidney Beans as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Pie, blueberry, prepared from recipe:

• 5 ounces of Boiled Red Kidney Beans have 4 times more Calcium, 3.6 times more Copper, 2.4 times more Iron, 5.6 times more Magnesium, 1.6 times more Manganese, 4.7 times more Phosphorus, 8.1 times more Potassium and 5.4 times more Zinc than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 6.2 times more Selenium and 92.5 times more Sodium than Boiled Red Kidney Beans.
• 5 ounces of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 3.2 times more Protein than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 1.9 times more Energy, 23.8 times more Fat, 40.4 times more Saturated Fat, 27 times more Omega 6 and 1.5 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pie, blueberry, prepared from recipe offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6