Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	8.5% 246kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	50.8% 49.3g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	31% 9.92g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	19% 3.2g	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	98% 128g	130g per day for Men 19-50 years
Sugars	NA	49.6% 36g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	32.4% 18g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	11.6% 0.15mg	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	32.2% 129μg	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	2.65% 2.4mg	0% 0mg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	13% 131mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	49% 0.44mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	111% 2.55mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	62.3% 935mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust 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 Crust, Cookie-type, Graham Cracker, Ready Crust:

• 7 ounces of Boiled California Red Kidney Beans have 1.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 1.4 times more Vitamin B1, 3.4 times more Vitamin B2 and 6 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 7 ounces of Boiled California Red Kidney Beans have 2.3 times more Calcium, 1.3 times more Copper, 2.1 times more Magnesium and 3.7 times more Potassium than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 4 times more Manganese, 2.2 times more Selenium, 117.8 times more Sodium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4.9 times more Fiber and 1.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 4 times more Energy, 275.9 times more Fat, 357.1 times more Saturated Fat, 1.9 times more Omega 3, 80.6 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6