Comparing Nutrients in 300 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Canned Kidney Beans

Weight per 300 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 73.3g
• Canned Kidney Beans: 357g

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 4.9 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.34% 8.1g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	40% 51.8g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	1.93% 0.73g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	33.3% 18.6g	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	38% 343μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.2% 0.34mg	20.3% 0.26mg	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	8.8% 35.2μg	32% 129μg	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	4.76% 4.3mg	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	4.4% 0.66mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	12.2% 14.6μg	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	0.81% 8.07mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	5.54% 0.05mg	53.6% 0.48mg	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	36% 2.88mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.8mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	26% 0.6mg	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	7.96% 55.7mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.4mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.74μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.21% 7.67g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Canned Kidney Beans:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 9.2 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin B1, 2 times more Vitamin B5, 3.7 times more Vitamin B9, more Vitamin C and 3 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparing minerals per 300 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 15 times more Calcium, 9.7 times more Copper, 1.5 times more Iron, 11 times more Magnesium, 2.5 times more Manganese, 5.8 times more Phosphorus, 14.2 times more Potassium, 4.1 times more Sodium, 5.9 times more Zinc and 36.3 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 Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 3.8 times more Fat, 3.8 times more Saturated Fat, 2.3 times more Omega 6 and 3.2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.5 times more Omega 3, 20.9 times more Fiber and 5.4 times more Protein 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 Energy and Carbohydrate per 300 kcal.
• 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 300 kcal.