Comparing Nutrients in 100 grams Pie, Dutch Apple, Commercially Prepared VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10% 290kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	7.23% 2.3g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	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	34.3% 44.5g	46% 59.8g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	6.3% 4.57g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	65.5% 25g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.84% 1.1mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.92% 0.096mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	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	5.25% 21μg	99% 394μg	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	6.33% 5.7mg	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	6.4% 0.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	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	11.4% 0.91mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	4.14% 29mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Pie, Dutch Apple, Commercially Prepared versus 100 g of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pie, Dutch Apple, Commercially Prepared vs California Red Kidney Beans:

• 100 grams of Pie, Dutch Apple, Commercially Prepared have more Vitamin A and 1.3 times more Vitamin C than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3, 8.1 times more Vitamin B5, 10.2 times more Vitamin B6 and 18.8 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• 100 grams of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• 100 grams of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Pie, Dutch Apple, Commercially Prepared as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pie, Dutch Apple, Commercially Prepared vs California Red Kidney Beans:

• 100 grams of Pie, Dutch Apple, Commercially Prepared have 18.2 times more Sodium than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 13.9 times more Calcium, 7.4 times more Copper, 10.3 times more Iron, 20 times more Magnesium, 4.3 times more Manganese, 14 times more Phosphorus, 19.6 times more Potassium, 1.5 times more Selenium and 13.4 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 100 grams of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pie, Dutch Apple, Commercially Prepared have 46 times more Fat, 64.3 times more Saturated Fat, 1.4 times more Omega 3 and 37 times more Omega 6 than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 1.3 times more Carbohydrate, 15.6 times more Fiber and 11.2 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and California Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6