Comparing Nutrients in 7 ounces Pie, blueberry, prepared from recipe VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, prepared from recipe	4%	43%	53%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pie, blueberry, prepared from recipe	Canned Kidney Beans	Recommended Dietary Allowance
Energy	16.8% 486kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.78g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	NA	22.5% 8.53g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, prepared from recipe	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	11.3% 0.15mg	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	11.4% 45.6μg	18% 71.4μg	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	1.54% 1.4mg	2.65% 2.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, prepared from recipe	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	29.8% 0.27mg	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	30.5% 2.44mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	14.5% 0.33mg	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	8.5% 59.5mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	2.75% 102g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie, blueberry, prepared from recipe vs Canned Kidney Beans:

• Pie, blueberry, prepared from recipe has 1.3 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.9 times more Vitamin B3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Pie, blueberry, prepared from recipe as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Pie, blueberry, prepared from recipe vs Canned Kidney Beans:

• Pie, blueberry, prepared from recipe has 1.8 times more Manganese and 8.2 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.9 times more Calcium, 2 times more Copper, 3.4 times more Magnesium, 3 times more Phosphorus, 4.7 times more Potassium, 1.6 times more Sodium, 2.3 times more Zinc and 1.5 times more Water than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Canned All Types Kidney Beans have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie, blueberry, prepared from recipe has 2.9 times more Energy, 19.8 times more Fat, 20.6 times more Saturated Fat, 2.3 times more Omega 3, 27.3 times more Omega 6 and 2.3 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Protein than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.