Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	42.8% 1240kcal	192% 5580kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	397% 385g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	172% 55g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1618% 26g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	1155% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	352% 457g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.5g	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	245% 93g	39.5% 15g	38g per day for Men 19-50 years
Protein	163% 91g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	198% 2.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	14.6% 0.19mg	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	185% 740μg	138% 550μg	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	13.3% 12mg	0% 0mg	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	NA	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	136% 163μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	66% 660mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	128% 1.15mg	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	373% 30mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	215% 4.95mg	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	196% 1370mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	445% 245μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	18% 669g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Puff pastry, frozen, ready-to-bake, baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Puff pastry, frozen, ready-to-bake, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Puff pastry, frozen, ready-to-bake, baked:

• 1 kilogram of Boiled California Red Kidney Beans has more Vitamin B5, 5.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 2.5 times more Vitamin B1, 4.2 times more Vitamin B2 and 7 times more Vitamin B3 than Boiled California Red Kidney Beans.
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled California Red Kidney Beans as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Puff pastry, frozen, ready-to-bake, baked:

• 1 kilogram of Boiled California Red Kidney Beans has 6.6 times more Calcium, 2.5 times more Copper, 3 times more Magnesium, 2.3 times more Phosphorus, 6.8 times more Potassium and 1.6 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 1.6 times more Manganese, 20.4 times more Selenium and 63.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Puff pastry, frozen, ready-to-bake, baked contain similar levels of Iron per one kilogram.
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 6.2 times more Fiber and 1.2 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 4.5 times more Energy, 427.8 times more Fat, 393 times more Saturated Fat, 80.9 times more Omega 3, 982 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6