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

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, prepared from recipe	4%	43%	53%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie, blueberry, prepared from recipe	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 347kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	36.5% 47.5g	65.2% 84.8g	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	NA	93% 35.3g	38g per day for Men 19-50 years
Protein	6.83% 3.83g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, prepared from recipe	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	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	8.15% 32.6μg	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	1.1% 0.99mg	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	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

	Pie, blueberry, prepared from recipe	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	21.8% 1.74mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	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	6.07% 42.5mg	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	19% 10.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	17.5% 262mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.96% 72.6g	0.45% 16.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Pie, blueberry, prepared from recipe 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, prepared from recipe vs California Red Kidney Beans:

• 5 oz of Raw California Red Kidney Beans contain 3.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 6.3 times more Vitamin B5, 11.7 times more Vitamin B6, 17.1 times more Vitamin B9 and 6.4 times more Vitamin C than Pie, blueberry, prepared from recipe.
• 5 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin C
• Both Pie, blueberry, prepared from recipe as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Pie, blueberry, prepared from recipe have 2.3 times more Selenium and 16.8 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 27.9 times more Calcium, 16.4 times more Copper, 7.6 times more Iron, 20 times more Magnesium, 3.3 times more Manganese, 13.5 times more Phosphorus, 29.8 times more Potassium and 12.8 times more Zinc than Pie, blueberry, prepared from recipe.
• 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 Pie, blueberry, prepared from recipe have 47.6 times more Fat, 80.9 times more Saturated Fat, 2.2 times more Omega 3 and 53.6 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.3 times more Energy, 1.8 times more Carbohydrate and 9 times more Protein than Pie, blueberry, prepared from recipe.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6