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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	16.7% 484kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.73g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	45% 58.3g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 19.5g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	65.5% 25g	38g per day for Men 19-50 years
Protein	11% 6.1g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.07mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	30.5% 0.4mg	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% 72μg	98% 393μg	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	0% 0mg	5% 4.5mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.2% 32mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	111% 1mg	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	53.8% 4.3mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	48.2% 1.1mg	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	17% 120mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	33.5% 503mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.13% 5g	0.32% 12g	3700g per day for Men 19-50 years

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

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

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

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

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

• 100 grams of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.7 times more Manganese and 38.7 times more Sodium than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 4.1 times more Calcium, 1.3 times more Copper, 2 times more Iron, 3.5 times more Magnesium, 3.4 times more Phosphorus, 7.2 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.5 times more Energy, 49.8 times more Fat, 72.7 times more Saturated Fat and 20.3 times more Omega 6 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 2.4 times more Omega 3, 9.2 times more Fiber and 4.2 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6