Comparing Nutrients in 7 ounces Pie Crust, Cookie-type, Chocolate, Ready Crust VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	33% 960kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.38g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	89% 116g	130g per day for Men 19-50 years
Sugars	72% 52.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 38.7g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	130% 49.4g	38g per day for Men 19-50 years
Protein	21.5% 12g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	60.4% 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	35.7% 143μg	195% 780μg	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	0% 0mg	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	23.7% 3.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	220% 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	107% 8.53mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	96% 2.2mg	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	34% 238mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Chocolate, Ready Crust VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Royal Red Kidney Beans:

• 7 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.5 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.6 times more Vitamin B5, 9.2 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin C
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Royal Red Kidney Beans:

• 7 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.7 times more Manganese and 38.7 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.1 times more Calcium, 1.3 times more Copper, 2 times more Iron, 3.5 times more Magnesium, 3.4 times more Phosphorus, 7.2 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.5 times more Energy, 49.8 times more Fat, 72.7 times more Saturated Fat and 20.3 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2.4 times more Omega 3, 9.2 times more Fiber and 4.2 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6