Comparing Nutrients in 7 ounces Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	34.3% 994kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	50.8% 49.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	31% 9.92g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	35% 45.2g	130g per day for Men 19-50 years
Sugars	49.6% 36g	0.88% 0.64g	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	% 36g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18% 10g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled 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	30.4% 0.37mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	18.3% 0.24mg	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	32.2% 129μg	64.5% 258μg	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	2.65% 2.4mg	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	24.5% 3.67mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.3μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	47.6% 0.43mg	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	64.5% 5.16mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	37% 0.85mg	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	33% 232mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	62.3% 935mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Boiled Kidney Beans:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 3.7 times more Vitamin B2, 5.6 times more Vitamin B3, 61.7 times more Vitamin E and 2.6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Boiled Kidney Beans:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 3 times more Manganese, 2.4 times more Selenium, 471 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Magnesium, 3.6 times more Potassium and 15.3 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper, Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 3.9 times more Energy, 49.7 times more Fat, 68.5 times more Saturated Fat, 14.9 times more Omega 6, 2.8 times more Carbohydrate and 56.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Omega 3, 3.4 times more Fiber and 1.7 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.