Comparing Nutrients in 7 ounces California Red Kidney Beans VS Pie, apple, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pie, apple, prepared from recipe	4%	42%	54%

Macro Nutrients

	California Red Kidney Beans	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Energy	22.6% 655kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	25.3% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	36.6% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	56.6% 73.6g	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	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	86.4% 48.4g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	4.9% 0.064mg	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	195% 782μg	12% 47.6μg	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	9.92% 8.93mg	3.75% 3.37mg	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

	California Red Kidney Beans	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Calcium	38.7% 387mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	11.7% 0.11mg	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	232% 18.6mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	16% 0.37mg	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	115% 804mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	28% 419mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pie, apple, prepared from recipe per 7 oz

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

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Pie, apple, prepared from recipe:

• 7 ounces of California Red Kidney Beans have 3.6 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 8.4 times more Vitamin B5, 12.4 times more Vitamin B6, 16.4 times more Vitamin B9 and 2.6 times more Vitamin C than Pie, apple, prepared from recipe.
• 7 ounces of Pie, apple, prepared from recipe have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw California Red Kidney Beans as well as Pie, apple, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Pie, apple, prepared from recipe:

• 7 ounces of California Red Kidney Beans have 27.9 times more Calcium, 20.8 times more Copper, 8.3 times more Iron, 22.9 times more Magnesium, 5.4 times more Manganese, 14.5 times more Phosphorus, 18.9 times more Potassium and 13.4 times more Zinc than Pie, apple, prepared from recipe.
• While 7 oz of Pie, apple, prepared from recipe contain 2.4 times more Selenium and 19.2 times more Sodium than Raw California Red Kidney Beans.
• 7 ounces of Pie, apple, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.2 times more Energy, 1.6 times more Carbohydrate and 10.2 times more Protein than Pie, apple, prepared from recipe.
• While 7 oz of Pie, apple, prepared from recipe contain 50 times more Fat, 84.7 times more Saturated Fat, 2.4 times more Omega 3 and 58 times more Omega 6 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6