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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	56% 1623kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	69.6% 90g	130g per day for Men 19-50 years
Sugars	159% 115g	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	10.4% 3.97g	67% 25.4g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	206% 1853μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	47.6% 191μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	24% 3.57mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	95% 0.86mg	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	194% 15.6mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	74.2% 1.7mg	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	43% 302mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	94% 1405mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	7.2% 266g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 2.3 times more Vitamin B1, 7.2 times more Vitamin B2, 9.1 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 30 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.8 times more Iron, 4.6 times more Selenium and 354 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Calcium, 3.2 times more Copper, 3.5 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 5 times more Potassium, 2.6 times more Zinc and 6.4 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 14 ounces:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 3.2 times more Energy, 22.1 times more Fat, 36.1 times more Saturated Fat, 11.2 times more Omega 6, 3.2 times more Carbohydrate and 90.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Omega 3, 6.4 times more Fiber and 1.8 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.