Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Pie, cherry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pie, cherry, prepared from recipe	4%	40%	56%

Macro Nutrients

	Boiled Red Kidney Beans	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Energy	8.7% 252kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	NA	38g per day for Men 19-50 years
Protein	30.7% 17.2g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	5.2% 0.067mg	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	64.5% 258μg	13.4% 53.6μg	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	2.65% 2.4mg	2.2% 2mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	17% 0.15mg	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	73% 5.83mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	17.3% 0.4mg	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	40.3% 282mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pie, cherry, prepared from recipe per 7 oz

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

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

• 7 ounces of Boiled Red Kidney Beans have 1.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 4.8 times more Vitamin B9 than Pie, cherry, prepared from recipe.
• While 7 oz of Pie, cherry, prepared from recipe contain more Vitamin A, 2.2 times more Vitamin B2 and 2.2 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pie, cherry, prepared from recipe provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled Red Kidney Beans as well as Pie, cherry, prepared from recipe have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 2.8 times more Calcium, 3.1 times more Copper, 1.6 times more Iron, 5 times more Magnesium, 2.4 times more Manganese, 4.7 times more Phosphorus, 5.2 times more Potassium and 5.4 times more Zinc than Pie, cherry, prepared from recipe.
• While 7 oz of Pie, cherry, prepared from recipe contain 6.5 times more Selenium and 95.5 times more Sodium than Boiled Red Kidney Beans.
• 7 ounces of Pie, cherry, prepared from recipe lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 3.1 times more Protein than Pie, cherry, prepared from recipe.
• While 7 oz of Pie, cherry, prepared from recipe contain 2.1 times more Energy, 24.4 times more Fat, 41.5 times more Saturated Fat, 28.5 times more Omega 6 and 1.7 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pie, cherry, prepared from recipe offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6