Comparing Nutrients in 5 ounces Pie crust, standard-type, prepared from recipe, unbaked VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, prepared from recipe, unbaked	5%	59%	36%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie crust, standard-type, prepared from recipe, unbaked	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 665kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	63.6% 11g	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	46% 60g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	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	12.7% 4.8g	93% 35.3g	38g per day for Men 19-50 years
Protein	14.4% 8.08g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, prepared from recipe, unbaked	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.48% 0.22mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	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	25% 101μg	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	0% 0mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, prepared from recipe, unbaked	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	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	45.5% 3.64mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	12% 85mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	48.5% 26.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pie crust, standard-type, prepared from recipe, unbaked vs California Red Kidney Beans:

• Pie crust, standard-type, prepared from recipe, unbaked has 1.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 4.9 times more Vitamin B5, 18 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Pie crust, standard-type, prepared from recipe, unbaked and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 5 oz.
• Both Pie crust, standard-type, prepared from recipe, unbaked as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pie crust, standard-type, prepared from recipe, unbaked vs California Red Kidney Beans:

• Pie crust, standard-type, prepared from recipe, unbaked has 5.9 times more Selenium and 43.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 21.7 times more Calcium, 13.6 times more Copper, 3.6 times more Iron, 13.3 times more Magnesium, 2.6 times more Manganese, 6.8 times more Phosphorus, 25.3 times more Potassium and 6.5 times more Zinc than Pie crust, standard-type, prepared from recipe, unbaked.

Comparison of macro-nutrients per 5 ounces:

• Pie crust, standard-type, prepared from recipe, unbaked has 1.4 times more Energy, 123.2 times more Fat, 213.2 times more Saturated Fat, 5.9 times more Omega 3 and 141.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Carbohydrate, 7.3 times more Fiber and 4.3 times more Protein than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Pie crust, standard-type, prepared from recipe, unbaked as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.