Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Pie, apple, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Pie, apple, prepared from recipe	4%	42%	54%

Macro Nutrients

	Royal Red Kidney Beans	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Energy	16% 466kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	13.5% 4.32g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	26% 4.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	40.5% 52.6g	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	NA	38g per day for Men 19-50 years
Protein	64% 36g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	3.5% 0.045mg	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	139% 557μg	8.5% 34μg	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	2.68% 2.4mg	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

	Royal Red Kidney Beans	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Calcium	18.6% 186mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	8.35% 0.075mg	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	154% 12.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	11.4% 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	82.2% 575mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.46% 17g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Pie, apple, prepared from recipe per 5 oz

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

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

• 5 ounces of Royal Red Kidney Beans have 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 8.4 times more Vitamin B5, 12.4 times more Vitamin B6, 16.4 times more Vitamin B9 and 2.6 times more Vitamin C than Pie, apple, prepared from recipe.
• 5 ounces of Pie, apple, prepared from recipe have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Pie, apple, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Royal Red Kidney Beans have 18.7 times more Calcium, 18.9 times more Copper, 7.8 times more Iron, 19.7 times more Magnesium, 6 times more Manganese, 14.5 times more Phosphorus, 17 times more Potassium and 14 times more Zinc than Pie, apple, prepared from recipe.
• While 5 oz of Pie, apple, prepared from recipe contain 2.4 times more Selenium and 16.2 times more Sodium than Raw Royal Red Kidney Beans.
• 5 ounces of Pie, apple, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 1.2 times more Energy, 1.6 times more Carbohydrate and 10.6 times more Protein than Pie, apple, prepared from recipe.
• While 5 oz of Pie, apple, prepared from recipe contain 27.8 times more Fat, 46.9 times more Saturated Fat, 1.3 times more Omega 3 and 32.3 times more Omega 6 than Raw Royal Red Kidney Beans.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6