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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Canned Kidney Beans	Recommended Dietary Allowance
Energy	64% 1855kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	37.4% 12g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	32.2% 5.48g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	181% 131g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	12% 4.54g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	38% 21.3g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	235% 2118μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	26% 0.34mg	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	54.4% 218μg	41% 163μg	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	6.05% 5.44mg	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	27.2% 4.1mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	68% 0.61mg	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	222% 17.8mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	33% 0.76mg	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	49.2% 345mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	107% 1606mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.3% 47.4g	9.57% 354g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 3.1 times more Vitamin B1, 8.1 times more Vitamin B2, 12.8 times more Vitamin B3, 2.5 times more Vitamin B5, 6.3 times more Vitamin B6, 1.3 times more Vitamin B9, 45 times more Vitamin E and 1.6 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 3.4 times more Iron, 2 times more Manganese and 5.7 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Calcium, 2 times more Copper, 2.3 times more Magnesium, 2.9 times more Potassium and 7.5 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Canned All Types Kidney Beans have similar amounts of Phosphorus, Sodium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 4.9 times more Energy, 18.4 times more Fat, 18.7 times more Saturated Fat, 11.4 times more Omega 6, 5 times more Carbohydrate and 15.7 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Canned All Types Kidney Beans have similar amounts of Omega 3 and Protein per 1 lb.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Canned All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.