Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Boiled Red Kidney Beans	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	8.7% 252kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	36.5% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	75.6% 13g	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	98% 127g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	103% 74.6g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	0% 0μg	42% 379μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	5.34% 0.069mg	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	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	0.4% 0.06mg	30% 4.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	27% 0.24mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	39% 0.9mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled 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 crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 7 ounces of Boiled Red Kidney Beans have 1.6 times more Vitamin B1, 3.4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain more Vitamin A, 3 times more Vitamin B2, 3.6 times more Vitamin B3, 76 times more Vitamin E and 2.9 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Red Kidney Beans as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 7 ounces of Boiled Red Kidney Beans have 1.4 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 2.2 times more Phosphorus, 4.7 times more Potassium and 2.3 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 4.9 times more Selenium and 280 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 4.9 times more Fiber and 2.1 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 3.8 times more Energy, 48.8 times more Fat, 70.7 times more Saturated Fat, 1.8 times more Omega 3, 60.5 times more Omega 6, 2.8 times more Carbohydrate and 117.4 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6