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

Weight per 300 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 73.3g
• Boiled Kidney Beans: 236g

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 3.2 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled 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 Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled 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	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	41.4% 54g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	1.04% 0.76g	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	1.93% 0.73g	39.8% 15g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	38% 343μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.2% 0.34mg	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.81% 8.07mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	5.54% 0.05mg	56.7% 0.51mg	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	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.8mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	44% 1mg	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	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.4mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.74μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.21% 7.67g	4.27% 158g	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 Boiled Kidney Beans:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.2 times more Vitamin B6 and 9.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B5, 8.7 times more Vitamin B9, more Vitamin C and 4.1 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 Boiled Kidney Beans:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.4 times more Selenium and 109.9 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.2 times more Calcium, 10.2 times more Copper, 1.8 times more Iron, 11.3 times more Magnesium, 4.2 times more Manganese, 5.8 times more Phosphorus, 16.1 times more Potassium, 8.5 times more Zinc and 20.6 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 300 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 6.8 times more Fat, 11.2 times more Saturated Fat, 3.5 times more Omega 6 and 28.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.5 times more Omega 3, 20.6 times more Fiber and 5.9 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Boiled 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 Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.