Comparing Nutrients in 7 ounces Pie crust, standard-type, prepared from recipe, baked VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie crust, standard-type, prepared from recipe, baked	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	36% 1046kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	70.8% 68.7g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	53.5% 17g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	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	72.5% 94g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	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	8.88% 3.37g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, prepared from recipe, 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	64.7% 0.78mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.03% 0.35mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	33.2% 133μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, prepared from recipe, baked	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	71.7% 5.74mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	19% 133mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	76% 42μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	71.7% 1076mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, prepared from recipe, baked VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie crust, standard-type, prepared from recipe, 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, prepared from recipe, baked vs Boiled California Red Kidney Beans:

• 7 ounces of Pie crust, standard-type, prepared from recipe, baked have 3 times more Vitamin B1, 4.5 times more Vitamin B2 and 6.1 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4.2 times more Vitamin B6 than Pie crust, standard-type, prepared from recipe, baked.
• Both Pie crust, standard-type, prepared from recipe, baked and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6
• Both Pie crust, standard-type, prepared from recipe, baked as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Pie crust, standard-type, prepared from recipe, baked vs Boiled California Red Kidney Beans:

• 7 ounces of Pie crust, standard-type, prepared from recipe, baked have 1.4 times more Manganese, 17.6 times more Selenium and 135.5 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 6.6 times more Calcium, 3.2 times more Copper, 3.4 times more Magnesium, 2 times more Phosphorus, 6.3 times more Potassium and 2 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• Both Pie crust, standard-type, prepared from recipe, baked and Boiled California Red Kidney Beans contain similar levels of Iron per seven ounces.
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, standard-type, prepared from recipe, baked have 4.3 times more Energy, 384.4 times more Fat, 615.9 times more Saturated Fat, 17.4 times more Omega 3, 428.3 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 5.5 times more Fiber and 1.4 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6