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

Macros Ratio

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

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	California Red Kidney Beans	Recommended Dietary Allowance
Energy	75.4% 2187kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	120% 38.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	183% 237g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	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	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	15.7% 5.95g	260% 99g	38g per day for Men 19-50 years
Protein	51.7% 29g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.2% 64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Puff pastry, frozen, ready-to-bake has 1.3 times more Vitamin B2 and 2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, more Vitamin B5, 18.9 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Puff pastry, frozen, ready-to-bake has 7.6 times more Selenium and 22.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 19.5 times more Calcium, 9.6 times more Copper, 3.7 times more Iron, 10 times more Magnesium, 2 times more Manganese, 6.8 times more Phosphorus, 24.4 times more Potassium and 4.8 times more Zinc than Puff pastry, frozen, ready-to-bake.

Comparison of macro-nutrients per 14 ounces:

• Puff pastry, frozen, ready-to-bake has 1.7 times more Energy, 152.4 times more Fat, 267.9 times more Saturated Fat, 3 times more Omega 3 and 86 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate, 16.6 times more Fiber and 3.3 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.