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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	California Red Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	22.6% 655kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	29.3% 9.38g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	72% 52.2g	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	% 38.7g	g per day for Men 19-50 years
Fiber	130% 49.4g	14% 5.36g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pie Crust, Cookie-type, Chocolate, 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	87.5% 1.05mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	6.56% 0.085mg	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	35.7% 143μg	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	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	23.7% 3.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	38.7% 387mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	170% 1.53mg	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	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	158% 3.64mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	66.5% 998mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.27% 9.9g	3700g per day for Men 19-50 years

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

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

• 7 ounces of California Red Kidney Beans have 1.6 times more Vitamin B1, 4.6 times more Vitamin B5, 9.2 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 6.1 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 4 times more Magnesium, 3.4 times more Phosphorus, 8 times more Potassium, 1.3 times more Selenium and 1.2 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 1.8 times more Manganese and 45.7 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.3 times more Omega 3, 9.2 times more Fiber and 4 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 1.5 times more Energy, 89.7 times more Fat, 131.3 times more Saturated Fat and 36.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6