Comparing Nutrients in 100 grams Red Kidney Beans VS Pie crust, standard-type, prepared from recipe, unbaked

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pie crust, standard-type, prepared from recipe, unbaked	5%	59%	36%

Macro Nutrients

	Red Kidney Beans	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Energy	11.6% 337kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	31.8% 31g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	24% 7.67g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	45% 7.62g	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	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0.21% 0.15g	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	40% 15g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Pie crust, standard-type, prepared from recipe, unbaked	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	1.7% 0.022mg	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	17.8% 71μg	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	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Calcium	8.3% 83mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	9% 0.081mg	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% 2.57mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	16.7% 0.38mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	1.74% 59mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	34% 19μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.53% 19.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Pie crust, standard-type, prepared from recipe, unbaked per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Pie crust, standard-type, prepared from recipe, unbaked 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, standard-type, prepared from recipe, unbaked:

• 100 grams of Red Kidney Beans have 1.7 times more Vitamin B1, 4.9 times more Vitamin B5, 18 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, prepared from recipe, unbaked.
• While 100 g of Pie crust, standard-type, prepared from recipe, unbaked contain 1.4 times more Vitamin B3 and 2.4 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pie crust, standard-type, prepared from recipe, unbaked provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Red Kidney Beans as well as Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Pie crust, standard-type, prepared from recipe, unbaked:

• 100 grams of Red Kidney Beans have 9.2 times more Calcium, 8.6 times more Copper, 2.6 times more Iron, 11.5 times more Magnesium, 2.9 times more Manganese, 6.8 times more Phosphorus, 23 times more Potassium and 7.2 times more Zinc than Pie crust, standard-type, prepared from recipe, unbaked.
• While 100 g of Pie crust, standard-type, prepared from recipe, unbaked contain 5.9 times more Selenium and 40.2 times more Sodium than Raw Red Kidney Beans.
• 100 grams of Pie crust, standard-type, prepared from recipe, unbaked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 1.4 times more Carbohydrate, 14 times more Sugars, 4.5 times more Fiber and 4 times more Protein than Pie crust, standard-type, prepared from recipe, unbaked.
• While 100 g of Pie crust, standard-type, prepared from recipe, unbaked contain 1.4 times more Energy, 29.1 times more Fat, 49.8 times more Saturated Fat, 1.4 times more Omega 3 and 33.4 times more Omega 6 than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6