Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Pie, fried pies, lemon

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie, fried pies, lemon	4%	44%	52%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie, fried pies, lemon	Recommended Dietary Allowance
Energy	8.5% 246kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	70.4% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	56% 9.54g	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	65% 84.5g	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	48.6% 18.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	32.4% 18g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pie, fried pies, lemon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	4.58% 0.06mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie, fried pies, lemon	Recommended Dietary Allowance
Calcium	13% 131mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	10.4% 0.093mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	19.3% 0.44mg	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	12% 85.3mg	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	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	49.5% 742mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2% 74.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pie, fried pies, lemon per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Pie, fried pies, lemon 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, fried pies, lemon:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Vitamin B5, 3.5 times more Vitamin B6 and 4.1 times more Vitamin B9 than Pie, fried pies, lemon.
• While 7 oz of Pie, fried pies, lemon contain 1.7 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie, fried pies, lemon provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Pie, fried pies, lemon have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Pie, fried pies, lemon:

• 7 ounces of Boiled California Red Kidney Beans have 3 times more Calcium, 6.1 times more Copper, 2.4 times more Iron, 4.8 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 6.4 times more Potassium and 3.7 times more Zinc than Pie, fried pies, lemon.
• While 7 oz of Pie, fried pies, lemon contain 2 times more Selenium and 93.5 times more Sodium than Boiled California Red Kidney Beans.
• 7 ounces of Pie, fried pies, lemon lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.6 times more Fiber and 3 times more Protein than Pie, fried pies, lemon.
• While 7 oz of Pie, fried pies, lemon contain 2.5 times more Energy, 178.9 times more Fat, 175.5 times more Saturated Fat, 17.8 times more Omega 3, 240.4 times more Omega 6 and 1.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6