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

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pie, apple, prepared from recipe	Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 376kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.32g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	26% 4.44g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	NA	56.7% 21.5g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.64% 0.13mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	43.3% 0.56mg	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	8.5% 34μg	140% 558μg	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	2.68% 2.4mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	20% 1.6mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	68.5% 1.57mg	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	5.67% 39.7mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	20% 299mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Raw Red Kidney Beans contain 4.1 times more Vitamin B1, 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 Pie, apple, prepared from recipe as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Pie, apple, prepared from recipe have 2.4 times more Selenium and 17.6 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 11.9 times more Calcium, 13.2 times more Copper, 6 times more Iron, 19.7 times more Magnesium, 6 times more Manganese, 14.5 times more Phosphorus, 17.2 times more Potassium and 14.7 times more Zinc than Pie, apple, prepared from recipe.
• 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 Pie, apple, prepared from recipe have 11.8 times more Fat, 19.8 times more Saturated Fat and 13.7 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.3 times more Energy, 1.8 times more Omega 3, 1.7 times more Carbohydrate and 9.4 times more Protein than Pie, apple, prepared from recipe.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6