Comparing Nutrients in 7 ounces Pie crust, standard-type, dry mix VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix	5%	54%	41%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie crust, standard-type, dry mix	California Red Kidney Beans	Recommended Dietary Allowance
Energy	35.4% 1028kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	64.2% 62.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	49.5% 16g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	44% 7.48g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	91% 119g	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	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix	California 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	65% 0.78mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	60.6% 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	51.6% 206μg	195% 782μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, dry mix	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 121mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	243% 2.2mg	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	55% 4.4mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	86.3% 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	24.4% 171mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	82.6% 45.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	100% 1494mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, dry mix VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie crust, standard-type, dry mix versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie crust, standard-type, dry mix vs California Red Kidney Beans:

• 7 ounces of Pie crust, standard-type, dry mix have 1.3 times more Vitamin B3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B5, 6.2 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, dry mix.
• Both Pie crust, standard-type, dry mix and California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin C
• Both Pie crust, standard-type, dry mix as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie crust, standard-type, dry mix vs California Red Kidney Beans:

• 7 ounces of Pie crust, standard-type, dry mix have 7.2 times more Selenium and 68.5 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.2 times more Calcium, 14.7 times more Copper, 4.2 times more Iron, 10.7 times more Magnesium, 3.2 times more Manganese, 4.7 times more Phosphorus, 23.3 times more Potassium and 6.4 times more Zinc than Pie crust, standard-type, dry mix.
• 7 ounces of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, standard-type, dry mix have 1.6 times more Energy, 125.6 times more Fat, 221.5 times more Saturated Fat, 2.4 times more Omega 3 and 69.8 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.5 times more Protein than Pie crust, standard-type, dry mix.
• Both Pie crust, standard-type, dry mix and California Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6