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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Royal Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	51.5% 1492kcal	64% 1855kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	37.4% 12g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	32.2% 5.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	254% 330g	130g per day for Men 19-50 years
Sugars	NA	181% 131g	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	297% 113g	12% 4.54g	38g per day for Men 19-50 years
Protein	205% 115g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	235% 2118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	162% 2.1mg	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	446% 1783μg	54.4% 218μg	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	22.7% 20.4mg	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	NA	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	59.4% 594mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	34.3% 0.31mg	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	493% 39.5mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	65.5% 1.5mg	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	263% 1842mg	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.3% 47.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb 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 pound of Royal Red Kidney Beans vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 1 pound of Royal Red Kidney Beans has 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 lb of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains more Vitamin A, 1.7 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• 1 pound of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

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

• 1 pound of Royal Red Kidney Beans has 11.9 times more Calcium, 14.7 times more Copper, 2.2 times more Iron, 11.5 times more Magnesium, 3.3 times more Manganese, 5.3 times more Phosphorus, 16.6 times more Potassium and 7 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 1.6 times more Selenium and 27.2 times more Sodium than Raw Royal Red Kidney Beans.
• 1 pound of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 2.1 times more Omega 3, 24.9 times more Fiber and 5.4 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 24.5 times more Fat, 40.6 times more Saturated Fat and 12.5 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6