Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	8.5% 246kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	23.5% 7.54g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	48.6% 18.5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	32.4% 18g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	5.8% 0.075mg	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	36.7% 147μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	7.06% 6.35mg	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	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	13% 131mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	10% 0.091mg	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	74% 5.9mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	15.7% 0.36mg	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	39% 272mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pie, apple, commercially prepared, enriched flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Pie, apple, commercially prepared, enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Pie, apple, commercially prepared, enriched flour:

• 7 ounces of Boiled California Red Kidney Beans have 4.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain more Vitamin A and 2.7 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Pie, apple, commercially prepared, enriched flour:

• 7 ounces of Boiled California Red Kidney Beans have 6 times more Calcium, 6.3 times more Copper, 6.6 times more Iron, 6.9 times more Magnesium, 1.7 times more Manganese, 5.7 times more Phosphorus, 6.4 times more Potassium and 5.4 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain 50.3 times more Sodium than Boiled California Red Kidney Beans.
• 7 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 5.8 times more Fiber and 4.8 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain 1.9 times more Energy, 122.2 times more Fat, 271.2 times more Saturated Fat, 3.8 times more Omega 3, 103.3 times more Omega 6 and 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6