Comparing Nutrients in 7 ounces Pie, Dutch Apple, Commercially Prepared VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 575kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.6g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	94% 122g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	5.75% 4.17g	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	12.5% 9.07g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	79.4% 30g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	10.4% 41.7μg	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	12.6% 11.3mg	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	12.7% 1.9mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	22.6% 1.8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	96% 2.2mg	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	8.22% 57.5mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	2.2% 81.5g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, Dutch Apple, Commercially Prepared versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie, Dutch Apple, Commercially Prepared vs Red Kidney Beans:

• 7 ounces of Pie, Dutch Apple, Commercially Prepared have more Vitamin A, 1.3 times more Vitamin C, 4.6 times more Vitamin E and 2.9 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 8.1 times more Vitamin B5, 10.2 times more Vitamin B6 and 18.8 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Pie, Dutch Apple, Commercially Prepared as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie, Dutch Apple, Commercially Prepared vs Red Kidney Beans:

• 7 ounces of Pie, Dutch Apple, Commercially Prepared have 16.7 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.9 times more Calcium, 4.7 times more Copper, 7.4 times more Iron, 17.3 times more Magnesium, 4.8 times more Manganese, 14 times more Phosphorus, 17.9 times more Potassium, 1.5 times more Selenium and 14.7 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, Dutch Apple, Commercially Prepared have 10.8 times more Fat, 15 times more Saturated Fat, 8.8 times more Omega 6 and 10.5 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.1 times more Omega 3, 1.4 times more Carbohydrate, 9.5 times more Fiber and 10.4 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6