Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Boiled California Red Kidney Beans	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	17% 492kcal	75.4% 2187kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	120% 38.3g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	61.8% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	138% 179g	130g per day for Men 19-50 years
Sugars	NA	4.05% 2.94g	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	97% 37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	6.4% 0.083mg	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	73.4% 294μg	77.4% 310μg	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	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.2% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	26% 262mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	50.3% 0.45mg	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	148% 12mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	84.2% 1.94mg	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	77.7% 544mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Puff pastry, frozen, ready-to-bake per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Puff pastry, frozen, ready-to-bake:

• 14 ounces of Boiled California Red Kidney Beans have more Vitamin B5 and 5 times more Vitamin B6 than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 3.1 times more Vitamin B1, 4.6 times more Vitamin B2 and 7.7 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled California Red Kidney Beans as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Puff pastry, frozen, ready-to-bake:

• 14 ounces of Boiled California Red Kidney Beans have 6.6 times more Calcium, 2.5 times more Copper, 3 times more Magnesium, 2.3 times more Phosphorus, 6.9 times more Potassium and 1.6 times more Zinc than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 1.5 times more Manganese, 20.2 times more Selenium and 62.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puff pastry, frozen, ready-to-bake contain similar levels of Iron per 14 ounces.
• 14 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 6.2 times more Fiber and 1.3 times more Protein than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 4.4 times more Energy, 423.3 times more Fat, 688.8 times more Saturated Fat, 7.8 times more Omega 3, 232.3 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6