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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	56% 1623kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	183% 237g	130g per day for Men 19-50 years
Sugars	159% 115g	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	10.4% 3.97g	260% 99g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	California Red 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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	47.6% 191μg	391% 1564μg	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	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	24% 3.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	194% 15.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	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	43% 302mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	94% 1405mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	1.26% 46.6g	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 California Red Kidney Beans:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 1.9 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 2.3 times more Vitamin B5, 8.2 times more Vitamin B9 and more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 14 oz.

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.6 times more Selenium and 32.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.7 times more Calcium, 16.2 times more Copper, 2.4 times more Iron, 13.3 times more Magnesium, 3 times more Manganese, 5.3 times more Phosphorus, 18.4 times more Potassium and 6.7 times more Zinc 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 1.2 times more Energy, 44.1 times more Fat, 73.3 times more Saturated Fat, 22.4 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 24.9 times more Fiber and 5.2 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw California Red Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.