Comparing Nutrients in 5 ounces Pie, cherry, commercially prepared VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, commercially prepared	3%	37%	60%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pie, cherry, commercially prepared	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12.7% 369kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	16% 20.6g	130g per day for Men 19-50 years
Sugars	28% 20.3g	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	3% 1.13g	16% 6.1g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, commercially prepared	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.04% 0.45mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	8.07% 0.1mg	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	12.8% 51μg	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	1.4% 1.28mg	1.9% 1.7mg	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	7.2% 1.08mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.98% 10.8μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, cherry, commercially prepared	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	21.3% 0.19mg	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	8.5% 0.68mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	10.4% 0.24mg	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	5.87% 41mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, cherry, commercially prepared VS Canned Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Pie, cherry, commercially prepared vs Canned Kidney Beans:

• 5 ounces of Pie, cherry, commercially prepared have 2.3 times more Vitamin B5, 38 times more Vitamin E and 1.9 times more Vitamin K than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Pie, cherry, commercially prepared.
• 5 ounces of Pie, cherry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Pie, cherry, commercially prepared as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pie, cherry, commercially prepared vs Canned Kidney Beans:

• 5 ounces of Pie, cherry, commercially prepared have 1.3 times more Selenium than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 2.8 times more Calcium, 3.4 times more Copper, 2.4 times more Iron, 3.4 times more Magnesium, 3.1 times more Phosphorus, 2.9 times more Potassium, 2.6 times more Zinc and 1.7 times more Water than Pie, cherry, commercially prepared.
• Both Pie, cherry, commercially prepared and Canned Kidney Beans contain similar levels of Manganese and Sodium per five ounces.
• 5 ounces of Pie, cherry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Zinc
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, cherry, commercially prepared have 3.1 times more Energy, 18.3 times more Fat, 18.2 times more Saturated Fat, 1.7 times more Omega 3, 18.1 times more Omega 6, 2.7 times more Carbohydrate and 7.7 times more Sugars than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 5.4 times more Fiber and 2.6 times more Protein than Pie, cherry, commercially prepared.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6