Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	11% 321kcal	56% 1623kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	32.7% 10.5g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	222% 289g	130g per day for Men 19-50 years
Sugars	10% 7.34g	159% 115g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	37% 20.7g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	206% 1853μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	142% 1.85mg	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	23% 91μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	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	0.53% 0.079mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	11.5% 115mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	30% 0.27mg	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	62% 4.96mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	57.3% 1.3mg	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	60% 421mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	37% 20.2μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	94% 1405mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	8.36% 309g	1.12% 41.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 14 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain more Vitamin A, 3.4 times more Vitamin B1, 6.2 times more Vitamin B2, 10.6 times more Vitamin B3, 2.6 times more Vitamin B5, 5.8 times more Vitamin B6, 2.1 times more Vitamin B9, 45 times more Vitamin E and 1.6 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Calcium, 2.2 times more Copper, 2.5 times more Magnesium, 1.4 times more Phosphorus, 3.2 times more Potassium, 1.6 times more Zinc and 7.5 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 14 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 3.1 times more Iron, 4.6 times more Selenium and 1.4 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain similar levels of Manganese per 14 ounces.
• 14 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 4.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 14 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 5 times more Energy, 30.6 times more Fat, 21.1 times more Saturated Fat, 1.4 times more Omega 3, 14.6 times more Omega 6, 4.9 times more Carbohydrate and 15.7 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6