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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.3% 501kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	9.48% 1.6g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	17% 22g	130g per day for Men 19-50 years
Sugars	25% 18g	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	% 18g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled 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	15.3% 0.18mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.56% 0.18mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	8% 0.1mg	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	16.3% 65μg	18.5% 74μg	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	1.33% 1.2mg	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	12.3% 1.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.9% 29mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	29% 0.26mg	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	32.5% 2.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	11% 0.26mg	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	16.7% 117mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	3.32% 113mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	1.8% 67g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Pie Crust, Cookie-type, Graham Cracker, Ready Crust versus 100 g of Boiled 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, Graham Cracker, Ready Crust vs Boiled Royal Red Kidney Beans:

• 100 grams of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 1.9 times more Vitamin B1, 3.2 times more Vitamin B2 and 5.8 times more Vitamin B3 than Boiled Royal Red Kidney Beans.
• While 100 g of Boiled Royal Red Kidney Beans contain 1.4 times more Vitamin B6 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 5 times more Manganese, 2.2 times more Selenium, 94.2 times more Sodium and 1.4 times more Zinc than Boiled Royal Red Kidney Beans.
• While 100 g of Boiled Royal Red Kidney Beans contain 1.5 times more Calcium, 1.8 times more Magnesium and 3.3 times more Potassium than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled Royal Red Kidney Beans contain similar levels of Copper, Iron and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 4.1 times more Energy, 146.1 times more Fat, 208.3 times more Saturated Fat, 44.8 times more Omega 6 and 2.9 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 100 g of Boiled Royal Red Kidney Beans contain 4.9 times more Fiber and 1.9 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Boiled Royal Red Kidney Beans offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6