Comparing Nutrients in 7 ounces Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	34.8% 1008kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.7g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	57.5% 18.4g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	38.8% 6.6g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	17.2% 6.55g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	23% 13g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Boiled 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	49.6% 0.6mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.85mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	33.7% 135μg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	63.7% 0.57mg	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	69.5% 5.56mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	27.4% 0.63mg	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	23.2% 163mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	61.8% 927mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked versus 7 oz of Boiled 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, frozen, ready-to-bake, enriched, baked vs Boiled California Red Kidney Beans:

• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 6.4 times more Vitamin B3 and 2.1 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.3 times more Vitamin B6 than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Boiled California 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, standard-type, frozen, ready-to-bake, enriched, baked vs Boiled California Red Kidney Beans:

• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have 5.7 times more Selenium and 116.8 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.1 times more Calcium, 3 times more Copper, 2.8 times more Magnesium, 1.7 times more Phosphorus, 3.7 times more Potassium and 1.7 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Boiled California Red Kidney Beans contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have 4.1 times more Energy, 317.7 times more Fat, 662.6 times more Saturated Fat, 4.3 times more Omega 3, 166.1 times more Omega 6 and 2.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.8 times more Fiber and 1.4 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6