Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Boiled Red Kidney Beans	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	8.7% 252kcal	32% 929kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	58.8% 57g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	39% 6.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	71.4% 93g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	7.17% 0.093mg	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	38.2% 153μg	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	NA	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pie crust, deep dish, frozen, unbaked, made with enriched flour	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	17.4% 0.16mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	41% 0.94mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	46.7% 701mg	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	0.95% 35.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pie crust, deep dish, frozen, unbaked, made with enriched flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour 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, deep dish, frozen, unbaked, made with enriched flour:

• 7 ounces of Boiled Red Kidney Beans have 2.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.6 times more Vitamin B5, 41.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 7 ounces of Boiled Red Kidney Beans have 1.4 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 2.1 times more Phosphorus, 4.4 times more Potassium and 2.3 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 3.8 times more Selenium and 176.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pie crust, deep dish, frozen, unbaked, made with enriched flour contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.5 times more Omega 3, 5.3 times more Fiber and 1.6 times more Protein than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 3.7 times more Energy, 57.5 times more Fat, 112.9 times more Saturated Fat, 31.3 times more Omega 6 and 2.1 times more Carbohydrate than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6