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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	11.6% 337kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	47% 61.3g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	5% 1.9g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	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	50.7% 0.61mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	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	1.4% 0.21mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	8.3% 83mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	24.8% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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% 406mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	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	0.8% 12mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	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

Nutrient Comparison: Red Kidney Beans VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 100 g

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

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

• 100 grams of Red Kidney Beans have 3.3 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 100 g of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 1.5 times more Vitamin B3, 8.8 times more Vitamin E and 3.9 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin C
• Both Raw 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 grams.

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

• 100 grams of Red Kidney Beans have 2.9 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 6 times more Magnesium, 3.5 times more Phosphorus, 12 times more Potassium, 1.2 times more Selenium and 2.2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 100 g of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 39.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 6 times more Omega 3, 8 times more Fiber and 4.4 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 100 g of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 1.5 times more Energy, 23.4 times more Fat, 32.5 times more Saturated Fat, 7.1 times more Omega 6 and 8.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6