Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Boiled California Red Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	4.28% 124kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 19.5g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	19.2% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	3.3% 0.043mg	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	18.5% 74μg	18% 72μg	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	1.33% 1.2mg	0% 0mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	6.6% 66mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	85.6% 0.77mg	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	37.3% 2.98mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	79.7% 1.83mg	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	19.6% 137mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	33.5% 503mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.13% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pie Crust, Cookie-type, Chocolate, Ready Crust per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Pie Crust, Cookie-type, Chocolate, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• 100 grams of Boiled California Red Kidney Beans have 1.3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 100 g of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 2.6 times more Vitamin B1, 4.3 times more Vitamin B2 and 5.7 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust provide similar amounts of Vitamin B9 per 100 grams.
• Both Boiled California Red Kidney Beans as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• 100 grams of Boiled California Red Kidney Beans have 2.1 times more Calcium and 2.2 times more Potassium than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 100 g of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 2.7 times more Copper, 1.4 times more Iron, 5.8 times more Manganese, 2.1 times more Selenium, 125.8 times more Sodium and 2.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 3.4 times more Fiber and 1.5 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 100 g of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 3.9 times more Energy, 249.1 times more Fat, 337.5 times more Saturated Fat, 2 times more Omega 3, 98.6 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6