Comparing Nutrients in 5 ounces Pie crust, refrigerated, regular, baked VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24.7% 717kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	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	5.22% 2g	93% 35.3g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	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	11.3% 45.4μg	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	NA	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	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	20.4% 1.63mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	10.5% 73.7mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	3.46% 118mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	44.6% 669mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pie crust, refrigerated, regular, baked vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 3.8 times more Vitamin B1, 5.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B5, 19.9 times more Vitamin B6 and 12.3 times more Vitamin B9 than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Pie crust, refrigerated, regular, baked vs California Red Kidney Beans:

• Pie crust, refrigerated, regular, baked has 1.4 times more Selenium and 42.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.3 times more Calcium, 21.6 times more Copper, 8.1 times more Iron, 17.8 times more Magnesium, 4.8 times more Manganese, 7.8 times more Phosphorus, 18 times more Potassium and 11.6 times more Zinc than Pie crust, refrigerated, regular, baked.

Comparison of macro-nutrients per 5 ounces:

• Pie crust, refrigerated, regular, baked has 1.5 times more Energy, 114.8 times more Fat, 308 times more Saturated Fat, 1.8 times more Omega 3 and 63.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.8 times more Fiber and 7.1 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Pie crust, refrigerated, regular, baked as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.