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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Canned Kidney Beans	Recommended Dietary Allowance
Energy	75.4% 2187kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	120% 38.3g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	10% 7.34g	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	% 7.34g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	45% 17g	38g per day for Men 19-50 years
Protein	51.7% 29g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	22.6% 0.29mg	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	77.4% 310μg	35.7% 143μg	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	0% 0mg	5.3% 4.76mg	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	14.3% 2.14mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.2% 64μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	59.5% 0.54mg	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	127% 10mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	29% 0.67mg	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	34% 238mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	8.37% 310g	3700g per day for Men 19-50 years

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

• Puff pastry, frozen, ready-to-bake has 3.4 times more Vitamin B1, 5.5 times more Vitamin B2, 10.1 times more Vitamin B3, 2.2 times more Vitamin B9, 27 times more Vitamin E and 3.9 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 14 oz.

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

• Puff pastry, frozen, ready-to-bake has 2.2 times more Iron, 2.9 times more Manganese and 26.9 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Calcium, 1.7 times more Magnesium, 1.5 times more Phosphorus, 3.9 times more Potassium and 9.2 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Canned All Types Kidney Beans have similar amounts of Copper, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puff pastry, frozen, ready-to-bake has 6.6 times more Energy, 63.5 times more Fat, 68.4 times more Saturated Fat, 3 times more Omega 3, 43.8 times more Omega 6, 3.1 times more Carbohydrate and 1.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Sugars and 2.9 times more Fiber than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.