Comparing Nutrients in 500 calories Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) VS Red Kidney Beans

Weight per 500 calories

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry): 130g
• Red Kidney Beans: 148g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.8% 93g	70% 91g	130g per day for Men 19-50 years
Sugars	55.5% 40.3g	4.3% 3.1g	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	6.95% 5.04g	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	% 19.4g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	NA	g per day for Men 19-50 years
Fiber	6.15% 2.34g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	29% 262μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	45.3% 0.59mg	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	29.2% 117μg	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.54% 0.013μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.4% 6.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.4% 0.96mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	8.95% 0.081mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	70.6% 5.65mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	71.7% 1.65mg	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	13% 92mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	8.03% 4.4μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.49% 18.2g	0.47% 17.4g	3700g per day for Men 19-50 years

Toaster Pastries, Fruit, Frosted (include Apples, Blueberry, Cherry, Strawberry) VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Red Kidney Beans:

• 500 calories of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have more Vitamin A, 2 times more Vitamin B2, 2.6 times more Vitamin B3 and 3 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B5 and 5 times more Vitamin B9 than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Red Kidney Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B5
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin K
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Red Kidney Beans:

• 500 calories of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 22.7 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 7.9 times more Calcium, 12.9 times more Copper, 1.8 times more Iron, 14.3 times more Magnesium, 3.9 times more Manganese, 6.5 times more Phosphorus, 18.1 times more Potassium and 8.9 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• 500 calories of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 7.4 times more Fat, 17.6 times more Saturated Fat, 11.4 times more Omega 6 and 12.9 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 9.6 times more Fiber and 6.4 times more Protein than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Red Kidney Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) provide inadequate amounts of Fiber and Protein
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6