Comparing Nutrients in 100 grams Pie crust, refrigerated, regular, baked VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.4% 506kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.7g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	34.6% 11g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	9.25% 0.15g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	20% 3.42g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	2.55% 1.85g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	5.7% 0.074mg	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% 32μg	9% 36μg	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	NA	1.33% 1.2mg	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	0.33% 0.05mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	15% 0.14mg	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	14.4% 1.15mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	9.1% 0.21mg	7.3% 0.17mg	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	7.43% 52mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	2.44% 83mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.22% 7.96g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pie crust, refrigerated, regular, baked vs Canned Kidney Beans:

• Pie crust, refrigerated, regular, baked has 1.2 times more Vitamin B1, 3.1 times more Vitamin B3 and 2.1 times more Vitamin B5 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B2, 3.7 times more Vitamin B6 and 10.3 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 100 g.
• Both Pie crust, refrigerated, regular, baked as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 100 g.

Comparing minerals per 100 grams for Pie crust, refrigerated, regular, baked vs Canned Kidney Beans:

• Pie crust, refrigerated, regular, baked has 1.2 times more Manganese, 5 times more Selenium and 1.6 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Calcium, 2.6 times more Copper, 3 times more Magnesium, 1.7 times more Phosphorus, 2.9 times more Potassium, 2.1 times more Zinc and 9.8 times more Water than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Canned All Types Kidney Beans have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie crust, refrigerated, regular, baked has 6 times more Energy, 47.8 times more Fat, 78.6 times more Saturated Fat, 1.8 times more Omega 3, 32.3 times more Omega 6 and 4 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Fiber and 1.5 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked as well as Canned All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.