Comparing Nutrients in 5 ounces Pie, fried pies, cherry VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, cherry	4%	44%	52%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pie, fried pies, cherry	Red Kidney Beans	Recommended Dietary Allowance
Energy	15.4% 448kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	50.3% 0.81g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.4g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	9.7% 3.7g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, cherry	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	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	6.38% 25.5μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, cherry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	21.6% 1.73mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	68.5% 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	8.7% 61mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, cherry VS Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Pie, fried pies, cherry vs Red Kidney Beans:

• 5 ounces of Pie, fried pies, cherry have more Vitamin B12 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4.3 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 7.1 times more Vitamin B5, 13.2 times more Vitamin B6, 21.9 times more Vitamin B9 and 3.5 times more Vitamin C than Pie, fried pies, cherry.
• 5 ounces of Pie, fried pies, cherry have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Pie, fried pies, cherry as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Pie, fried pies, cherry vs Red Kidney Beans:

• 5 ounces of Pie, fried pies, cherry have 31.2 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3.8 times more Calcium, 14.9 times more Copper, 5.5 times more Iron, 13.8 times more Magnesium, 5 times more Manganese, 9.4 times more Phosphorus, 20.9 times more Potassium, 1.3 times more Selenium and 12.1 times more Zinc than Pie, fried pies, cherry.
• 5 ounces of Pie, fried pies, cherry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, fried pies, cherry have 15.2 times more Fat, 16 times more Saturated Fat, 1.6 times more Omega 3 and 21.1 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.4 times more Carbohydrate, 5.8 times more Fiber and 7.5 times more Protein than Pie, fried pies, cherry.
• Both Pie, fried pies, cherry and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6