Comparing Nutrients in 7 ounces Red Kidney Beans VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Red Kidney Beans	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	23% 669kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	47% 61.2g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	54% 39g	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	79.4% 30g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	80% 44.7g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Desserts, apple crisp, 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	101% 1.2mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	6.1% 0.079mg	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	7.94% 31.8μg	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	4.85% 4.37mg	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	2.78% 0.42mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	16.5% 165mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	11.2% 0.26mg	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% 806mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Desserts, apple crisp, prepared-from-recipe per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Desserts, apple crisp, prepared-from-recipe:

• 7 ounces of Red Kidney Beans have 7.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B3, 8.5 times more Vitamin B5, 9.9 times more Vitamin B6, 24.6 times more Vitamin B9, 2 times more Vitamin C and 1.4 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain more Vitamin A and 1.8 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Desserts, apple crisp, prepared-from-recipe:

• 7 ounces of Red Kidney Beans have 2.4 times more Calcium, 9.8 times more Copper, 8.2 times more Iron, 17.3 times more Magnesium, 8.5 times more Manganese, 14.5 times more Phosphorus, 17.4 times more Potassium and 15.5 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain 29.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Desserts, apple crisp, prepared-from-recipe contain similar levels of Selenium per seven ounces.
• 7 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.1 times more Energy, 5.2 times more Omega 3, 2 times more Carbohydrate, 10.9 times more Fiber and 12.9 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain 3.2 times more Fat, 4.4 times more Saturated Fat, 4.7 times more Omega 6 and 9.4 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6