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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	76.4% 2215kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	158% 153g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	68.2% 22g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	642% 10.3g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	459% 78g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 181g	69.6% 90g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	1.75% 1.27g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Boiled 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	107% 1.3mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.8% 1.02mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	36.6% 0.48mg	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	54.6% 218μg	129% 516μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.6% 2.2mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 64.7μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	107% 0.96mg	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	129% 10.3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	85.4% 1.96mg	82.3% 1.9mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	177% 97μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	7.2% 266g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Puff pastry, frozen, ready-to-bake, baked have 2 times more Vitamin B1, 4.4 times more Vitamin B2, 6.6 times more Vitamin B3, 18.3 times more Vitamin E and 1.9 times more Vitamin K than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain more Vitamin B5, 6.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Puff pastry, frozen, ready-to-bake, baked.
• 14 ounces of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5 and Vitamin B6
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Puff pastry, frozen, ready-to-bake, baked as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Puff pastry, frozen, ready-to-bake, baked have 20.4 times more Selenium and 126.5 times more Sodium than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 2.8 times more Calcium, 2.1 times more Copper, 2.8 times more Magnesium, 2.4 times more Phosphorus, 6.5 times more Potassium and 2 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Boiled Red Kidney Beans contain similar levels of Iron and Manganese per 14 ounces.
• 14 ounces of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puff pastry, frozen, ready-to-bake, baked have 4.4 times more Energy, 77 times more Fat, 76.4 times more Saturated Fat, 15.4 times more Omega 3, 183.6 times more Omega 6 and 2 times more Carbohydrate than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 4.9 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Boiled Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6