Comparing Nutrients in 100 grams Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.7% 484kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	38% 6.48g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	46% 59.8g	130g per day for Men 19-50 years
Sugars	52% 37.6g	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	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	3.95% 1.5g	65.5% 25g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	21.2% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.2% 0.17mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.32% 0.22mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	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	8.5% 34μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	122% 1.1mg	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	26.5% 2.12mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	43.5% 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	9.14% 64mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs California Red Kidney Beans:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has more Vitamin A than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3.6 times more Vitamin B5, 11.3 times more Vitamin B6, 11.6 times more Vitamin B9 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 100 g.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs California Red Kidney Beans:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.8 times more Selenium and 50.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.8 times more Calcium, 9 times more Copper, 4.4 times more Iron, 8.9 times more Magnesium, 2.2 times more Manganese, 6.3 times more Phosphorus, 17.3 times more Potassium and 5.5 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.

Comparison of macro-nutrients per 100 grams:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.5 times more Energy, 97.6 times more Fat, 141.4 times more Saturated Fat, 3.5 times more Omega 3 and 119.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.6 times more Fiber and 5.9 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.