Comparing Nutrients in 5 ounces Pie, blueberry, commercially prepared VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie, blueberry, commercially prepared	California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.3% 329kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	7.44% 2.38g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.5g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	3.73% 1.4g	93% 35.3g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.93% 62.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	9.57% 38.3μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	7.1% 6.38mg	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	9.83% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.4% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	173% 1.56mg	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	5.3% 0.43mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	61.6% 1.4mg	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	4.66% 32.6mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	27% 407mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	2% 74.4g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS California Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Pie, blueberry, commercially prepared vs California Red Kidney Beans:

• 5 ounces of Pie, blueberry, commercially prepared have more Vitamin A than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 52.9 times more Vitamin B1, 7.3 times more Vitamin B2, 6.9 times more Vitamin B3, 5.7 times more Vitamin B5, 10.7 times more Vitamin B6, 14.6 times more Vitamin B9 and 1.7 times more Vitamin C than Pie, blueberry, commercially prepared.
• 5 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Pie, blueberry, commercially prepared as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pie, blueberry, commercially prepared vs California Red Kidney Beans:

• 5 ounces of Pie, blueberry, commercially prepared have 26.1 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 24.4 times more Calcium, 23.9 times more Copper, 31.2 times more Iron, 32 times more Magnesium, 5.7 times more Manganese, 17.6 times more Phosphorus, 29.8 times more Potassium, 2.3 times more Selenium and 15.9 times more Zinc than Pie, blueberry, commercially prepared.
• 5 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, blueberry, commercially prepared have 40 times more Fat, 46.6 times more Saturated Fat, 2.8 times more Omega 3 and 60.8 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.4 times more Energy, 1.7 times more Carbohydrate, 24.9 times more Fiber and 13.5 times more Protein than Pie, blueberry, commercially prepared.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6