Comparing Nutrients in 7 ounces Pie, blueberry, commercially prepared VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie, blueberry, commercially prepared	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 460kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	29.6% 0.47g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	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	53.3% 69.3g	91% 119g	130g per day for Men 19-50 years
Sugars	27% 19.6g	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	5.22% 2g	130% 49.4g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	13.4% 53.6μg	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	5.95% 5.36mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.8% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	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	7.44% 0.6mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	6.52% 45.6mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	38% 570mg	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

Nutrient Comparison: Pie, blueberry, commercially prepared VS California Red Kidney Beans per 7 oz

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

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

• 7 ounces of Pie, blueberry, commercially prepared have more Vitamin A than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 52.9 times more Vitamin B1, 7.3 times more Vitamin B2, 6.9 times more Vitamin B3, 5.7 times more Vitamin B5, 10.7 times more Vitamin B6, 14.6 times more Vitamin B9 and 1.7 times more Vitamin C than Pie, blueberry, commercially prepared.
• 7 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Pie, blueberry, commercially prepared as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pie, blueberry, commercially prepared have 26.1 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 24.4 times more Calcium, 23.9 times more Copper, 31.2 times more Iron, 32 times more Magnesium, 5.7 times more Manganese, 17.6 times more Phosphorus, 29.8 times more Potassium, 2.3 times more Selenium and 15.9 times more Zinc than Pie, blueberry, commercially prepared.
• 7 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, blueberry, commercially prepared have 40 times more Fat, 46.6 times more Saturated Fat, 2.8 times more Omega 3 and 60.8 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.4 times more Energy, 1.7 times more Carbohydrate, 24.9 times more Fiber and 13.5 times more Protein than Pie, blueberry, commercially prepared.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6