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

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	43.8% 1270kcal	192% 5580kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	397% 385g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	172% 55g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	1618% 26g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1155% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	352% 457g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	195% 74g	39.5% 15g	38g per day for Men 19-50 years
Protein	155% 86.7g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	133% 1.6mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	198% 2.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	136% 163μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	28% 280mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	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	1.33% 20mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	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 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 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 Red Kidney Beans vs Puff pastry, frozen, ready-to-bake, baked:

• 1 kilogram of Boiled Red Kidney Beans has more Vitamin B5, 6.3 times more Vitamin B6 and 2.4 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 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.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled 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 Red Kidney Beans vs Puff pastry, frozen, ready-to-bake, baked:

• 1 kilogram of Boiled Red Kidney Beans has 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.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 20.4 times more Selenium and 126.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Puff pastry, frozen, ready-to-bake, baked contain similar levels of Iron and Manganese 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 Red Kidney Beans has 4.9 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 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.
• Both Boiled Red Kidney Beans and Puff pastry, frozen, ready-to-bake, baked offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6