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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	116% 3370kcal	141% 4090kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	82.4% 26.4g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	559% 727g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	26.3% 10g	38g per day for Men 19-50 years
Protein	402% 225g	84% 47g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	83% 830mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	75.6% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	236% 3540mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.83% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 Red Kidney Beans vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 1 kilogram of Red Kidney Beans has 1.7 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).
• While 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains more Vitamin A, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.3 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

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

• 1 kilogram of Red Kidney Beans has 7.5 times more Calcium, 10.3 times more Copper, 1.7 times more Iron, 11.5 times more Magnesium, 3.3 times more Manganese, 5.3 times more Phosphorus, 16.8 times more Potassium and 7.3 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 1.6 times more Selenium and 29.5 times more Sodium than Raw 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 Red Kidney Beans has 4.9 times more Omega 3, 15.2 times more Fiber and 4.8 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 10.4 times more Fat, 17.1 times more Saturated Fat, 5.3 times more Omega 6 and 13.8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6