Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	43.8% 1270kcal	141% 4090kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	82.4% 26.4g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	559% 727g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	400% 290g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	155% 86.7g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	519% 4670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	358% 4.65mg	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	120% 480μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	28% 280mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	75.6% 0.68mg	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	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	144% 3.32mg	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	109% 760mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	236% 3540mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	18% 669g	2.83% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 1 kilogram of Boiled Red Kidney Beans has 2.7 times more Vitamin B9 and 1.3 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 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 Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Red Kidney Beans as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 1 kilogram of Boiled Red Kidney Beans has 2.5 times more Calcium, 3.6 times more Copper, 3.8 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 5 times more Potassium and 2.8 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 1.3 times more Iron, 4.3 times more Selenium and 177 times more Sodium than Boiled Red Kidney Beans.
• 1 kilogram of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 2.3 times more Omega 3, 7.4 times more Fiber and 1.8 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 3.2 times more Energy, 22.1 times more Fat, 36.6 times more Saturated Fat, 11.3 times more Omega 6, 3.2 times more Carbohydrate and 90.6 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6