Comparing Nutrients in 7 ounces Pie, fried pies, cherry VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, cherry	4%	44%	52%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pie, fried pies, cherry	Red Kidney Beans	Recommended Dietary Allowance
Energy	21.6% 627kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	70.4% 1.13g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	56% 9.54g	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	65% 84.5g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	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	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	13.6% 5.16g	79.4% 30g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, cherry	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	8.93% 35.7μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, cherry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	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	30.3% 2.42mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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	12% 85.3mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	2% 74.6g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, cherry VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, fried pies, cherry 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, fried pies, cherry vs Red Kidney Beans:

• 7 ounces of Pie, fried pies, cherry have more Vitamin B12 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.3 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 7.1 times more Vitamin B5, 13.2 times more Vitamin B6, 21.9 times more Vitamin B9 and 3.5 times more Vitamin C than Pie, fried pies, cherry.
• 7 ounces of Pie, fried pies, cherry have insufficient amounts of Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Pie, fried pies, cherry as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Pie, fried pies, cherry vs Red Kidney Beans:

• 7 ounces of Pie, fried pies, cherry have 31.2 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.8 times more Calcium, 14.9 times more Copper, 5.5 times more Iron, 13.8 times more Magnesium, 5 times more Manganese, 9.4 times more Phosphorus, 20.9 times more Potassium, 1.3 times more Selenium and 12.1 times more Zinc than Pie, fried pies, cherry.
• 7 ounces of Pie, fried pies, cherry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, fried pies, cherry have 15.2 times more Fat, 16 times more Saturated Fat, 1.6 times more Omega 3 and 21.1 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.4 times more Carbohydrate, 5.8 times more Fiber and 7.5 times more Protein than Pie, fried pies, cherry.
• Both Pie, fried pies, cherry and Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6