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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	64% 1855kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	37.4% 12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	32.2% 5.48g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	78% 102g	130g per day for Men 19-50 years
Sugars	181% 131g	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	12% 4.54g	111% 42g	38g per day for Men 19-50 years
Protein	38% 21.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	235% 2118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	36.3% 0.47mg	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	84% 336μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	107% 1606mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	1.3% 47.4g	8.2% 304g	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 Boiled California Red Kidney Beans:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 2.8 times more Vitamin B1, 6.7 times more Vitamin B2, 9.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Vitamin B9 and 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 Boiled California Red Kidney Beans:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.3 times more Iron, 4.3 times more Selenium and 88.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6 times more Calcium, 4.3 times more Copper, 4 times more Magnesium, 1.8 times more Phosphorus, 5.2 times more Potassium, 2.3 times more Zinc and 6.4 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Boiled California Red Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 3.3 times more Energy, 122.6 times more Fat, 188.4 times more Saturated Fat, 2.3 times more Omega 3, 60.4 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 9.3 times more Fiber and 1.9 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.