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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	11.4% 330kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	9.48% 1.6g	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	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	% 18g	g per day for Men 19-50 years
Fiber	65.5% 25g	5% 1.9g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, 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	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	3.56% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	5.85% 0.076mg	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	16.3% 65μg	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	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	24.8% 0.22mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	56% 1.3mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	3.32% 113mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.12% 4.37g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.9 times more Vitamin B1, 4.4 times more Vitamin B5, 5.2 times more Vitamin B6, 6.1 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B2 per 100 g.
• Both Raw California Red Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw California Red Kidney Beans have 6.7 times more Calcium, 4.9 times more Copper, 3.6 times more Iron, 7 times more Magnesium, 3.5 times more Phosphorus, 13.2 times more Potassium, 1.2 times more Selenium and 2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Manganese and 42.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.4 times more Omega 3, 13.1 times more Fiber and 4.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.5 times more Energy, 99.3 times more Fat, 138.9 times more Saturated Fat and 29.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Carbohydrate per 100 g.
• Both Raw California Red Kidney Beans as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.