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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Navy Beans	26%	4%	70%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Navy Beans	Recommended Dietary Allowance
Energy	17.3% 501kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	9.48% 1.6g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	25% 18g	5.35% 3.88g	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	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	% 0g	% 0.21g	g per day for Men 19-50 years
Sucrose	% 18g	% 3.33g	g per day for Men 19-50 years
Fiber	5% 1.9g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Navy 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	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.56% 0.18mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	33% 0.43mg	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	91% 364μg	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	NA	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Navy Beans	Recommended Dietary Allowance
Calcium	2.9% 29mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	93% 0.83mg	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	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	61.7% 1.4mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	3.32% 113mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	20% 11μg	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	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Navy 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 Navy 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 Navy Beans:

• 100 grams of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 92.5 times more Vitamin E and 8.7 times more Vitamin K than Navy Beans.
• While 100 g of Raw Navy Beans contain 4.2 times more Vitamin B1, 4.2 times more Vitamin B5, 5.6 times more Vitamin B6 and 5.6 times more Vitamin B9 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 100 grams of Navy Beans have insufficient amounts of Vitamin E
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw Navy 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, Graham Cracker, Ready Crust vs Navy Beans:

• 100 grams of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 94.2 times more Sodium than Navy Beans.
• While 100 g of Raw Navy Beans contain 5.1 times more Calcium, 3.7 times more Copper, 2.1 times more Iron, 7.6 times more Magnesium, 3.5 times more Phosphorus, 10.5 times more Potassium, 4.2 times more Selenium and 2.9 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Navy Beans contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 1.5 times more Energy, 16.6 times more Fat, 29.4 times more Saturated Fat, 4.8 times more Omega 6 and 4.7 times more Sugars than Navy Beans.
• While 100 g of Raw Navy Beans contain 9 times more Omega 3, 8.1 times more Fiber and 4.4 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Navy Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Navy Beans provide inadequate amounts of Omega 6