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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	11.4% 330kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	46% 59.8g	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	65.5% 25g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	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	44% 0.53mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	19.2% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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

	California Red Kidney Beans	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	19.5% 195mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	117% 9.35mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	33.5% 503mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.13% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 California Red Kidney Beans vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• 100 grams of California Red Kidney Beans have 1.6 times more Vitamin B1, 4.6 times more Vitamin B5, 9.2 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 100 g of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of California Red Kidney Beans have 6.1 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 4 times more Magnesium, 3.4 times more Phosphorus, 8 times more Potassium, 1.3 times more Selenium and 1.2 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 100 g of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 1.8 times more Manganese and 45.7 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 1.3 times more Omega 3, 9.2 times more Fiber and 4 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 100 g of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 1.5 times more Energy, 89.7 times more Fat, 131.3 times more Saturated Fat and 36.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pie Crust, Cookie-type, Chocolate, Ready Crust offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6