Comparing Nutrients in 7 ounces Pie crust, deep dish, frozen, baked, made with enriched flour VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pie crust, deep dish, frozen, baked, made with enriched flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	35.7% 1034kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	43.4% 7.37g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	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	12% 4.56g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	21.6% 12g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, baked, made with enriched flour	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	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	35.6% 5.7mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	46.6% 187μg	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	NA	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	18.4% 2.76mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, baked, made with enriched flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	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	61.3% 4.9mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	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	22% 153mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, deep dish, frozen, baked, made with enriched flour VS Canned Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour versus 7 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie crust, deep dish, frozen, baked, made with enriched flour vs Canned Kidney Beans:

• 7 ounces of Pie crust, deep dish, frozen, baked, made with enriched flour have 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 7 times more Vitamin B3, 2.9 times more Vitamin B5, 2.6 times more Vitamin B9, 69.5 times more Vitamin E and 4.1 times more Vitamin K than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 1.9 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie crust, deep dish, frozen, baked, made with enriched flour vs Canned Kidney Beans:

• 7 ounces of Pie crust, deep dish, frozen, baked, made with enriched flour have 2.1 times more Iron, 3.2 times more Manganese, 5.6 times more Selenium and 1.3 times more Sodium than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 1.5 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium, 2.3 times more Potassium and 9.4 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Canned Kidney Beans contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, deep dish, frozen, baked, made with enriched flour have 6.2 times more Energy, 53.1 times more Fat, 62.9 times more Saturated Fat, 1.6 times more Omega 3, 35 times more Omega 6 and 3.6 times more Carbohydrate than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 1.9 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Canned Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6