Comparing Nutrients in 7 ounces Pie crust, refrigerated, regular, unbaked VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	30.5% 883kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.5g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	59.5% 19g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	35% 5.95g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	12.4% 49.6μg	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	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	25.3% 2.02mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	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	12.8% 89.3mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.03% 38.2g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, unbaked VS Boiled Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie crust, refrigerated, regular, unbaked 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, refrigerated, regular, unbaked vs Boiled Royal Red Kidney Beans:

• 7 ounces of Pie crust, refrigerated, regular, unbaked have 2.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 5.2 times more Vitamin B6 and 3 times more Vitamin B9 than Pie crust, refrigerated, regular, unbaked.
• 7 ounces of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6
• Both Pie crust, refrigerated, regular, unbaked as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie crust, refrigerated, regular, unbaked vs Boiled Royal Red Kidney Beans:

• 7 ounces of Pie crust, refrigerated, regular, unbaked have 3.3 times more Selenium and 81.8 times more Sodium than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 4.4 times more Calcium, 5.8 times more Copper, 2.7 times more Iron, 5.3 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 5.2 times more Potassium and 4.5 times more Zinc than Pie crust, refrigerated, regular, unbaked.
• 7 ounces of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, refrigerated, regular, unbaked have 3.6 times more Energy, 149.8 times more Fat, 399.8 times more Saturated Fat, 2.3 times more Omega 3, 83.3 times more Omega 6 and 2.3 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 5.2 times more Fiber and 3.2 times more Protein than Pie crust, refrigerated, regular, unbaked.
• 7 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6