Comparing Nutrients in 7 ounces Pie, apple, commercially prepared, unenriched flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.2% 470kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.54g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	8.36% 3.18g	130% 49.4g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	60.6% 0.79mg	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	2% 7.94μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	243% 2.2mg	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	30% 2.4mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	86.3% 2mg	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	6.8% 47.6mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	35% 528mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie, apple, commercially prepared, unenriched flour vs California Red Kidney Beans:

• Pie, apple, commercially prepared, unenriched flour has more Vitamin A than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 6.6 times more Vitamin B5, 10.4 times more Vitamin B6, 98.5 times more Vitamin B9 and 1.4 times more Vitamin C than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Pie, apple, commercially prepared, unenriched flour vs California Red Kidney Beans:

• Pie, apple, commercially prepared, unenriched flour has 24.2 times more Sodium and 4.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.7 times more Calcium, 23.9 times more Copper, 7.7 times more Iron, 22.9 times more Magnesium, 5.5 times more Manganese, 16.9 times more Phosphorus, 22.9 times more Potassium and 15.9 times more Zinc than Pie, apple, commercially prepared, unenriched flour.

Comparison of macro-nutrients per 7 ounces:

• Pie, apple, commercially prepared, unenriched flour has 44 times more Fat, 105.5 times more Saturated Fat, 1.5 times more Omega 3 and 38.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Energy, 1.8 times more Carbohydrate, 15.6 times more Fiber and 12.8 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.