Comparing Nutrients in 1 kilogram 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	141% 4090kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	82.4% 26.4g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	460% 598g	130g per day for Men 19-50 years
Sugars	400% 290g	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	26.3% 10g	655% 249g	38g per day for Men 19-50 years
Protein	84% 47g	435% 244g	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	519% 4670μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.65mg	305% 3.97mg	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	120% 480μg	985% 3940μg	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	50% 45mg	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	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	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	11% 110mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	1222% 11mg	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	490% 39.2mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	435% 10mg	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	109% 760mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	236% 3540mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.83% 105g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• 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 1 kg.