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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	34.3% 994kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	50.8% 49.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	31% 9.92g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	49.6% 36g	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	% 36g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	18% 10g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled 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	30.4% 0.37mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	16% 0.21mg	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	36.7% 147μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	57.8% 0.52mg	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	68.7% 5.5mg	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	22% 0.51mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	62.3% 935mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust versus 7 oz of Boiled 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, Graham Cracker, Ready Crust vs Boiled Royal Red Kidney Beans:

• 7 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 1.9 times more Vitamin B1, 3.2 times more Vitamin B2 and 5.8 times more Vitamin B3 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.4 times more Vitamin B6 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 5 times more Manganese, 2.2 times more Selenium, 94.2 times more Sodium and 1.4 times more Zinc than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.5 times more Calcium, 1.8 times more Magnesium and 3.3 times more Potassium than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled Royal Red Kidney Beans contain similar levels of Copper, Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 4.1 times more Energy, 146.1 times more Fat, 208.3 times more Saturated Fat, 44.8 times more Omega 6 and 2.9 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 4.9 times more Fiber and 1.9 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled Royal Red Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6