Comparing Nutrients in 5 ounces Pie crust, refrigerated, regular, unbaked VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	21.8% 631kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	37.2% 36g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	42.5% 13.6g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	63.6% 82.7g	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	6.7% 2.55g	93% 35.3g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	Royal 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	7.9% 0.095mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	43% 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	8.86% 35.4μg	139% 557μg	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% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	157% 1.4mg	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	18% 1.45mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	68.3% 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	9.1% 63.8mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, unbaked VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie crust, refrigerated, regular, unbaked versus 5 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Raw Royal Red Kidney Beans contain 5.8 times more Vitamin B1, 4.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 19.8 times more Vitamin B6 and 15.7 times more Vitamin B9 than Pie crust, refrigerated, regular, unbaked.
• 5 ounces of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6
• Both Pie crust, refrigerated, regular, unbaked as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Pie crust, refrigerated, regular, unbaked have 1.3 times more Selenium and 31.5 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 13.1 times more Calcium, 22.2 times more Copper, 8.5 times more Iron, 17.3 times more Magnesium, 6.1 times more Manganese, 9 times more Phosphorus, 18.4 times more Potassium and 13.3 times more Zinc than Pie crust, refrigerated, regular, unbaked.
• 5 ounces of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie crust, refrigerated, regular, unbaked have 1.4 times more Energy, 56.6 times more Fat, 147.6 times more Saturated Fat and 30.9 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 13.8 times more Fiber and 8.5 times more Protein than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Royal Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6