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Comparing Nutrients in 500 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)VS Boiled Kidney Beans

Weight per 500 calories

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)
122g
Boiled Kidney Beans
394g

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 500 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%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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14%13.5g
Fat
2.03%1.97g
13.5 gvs1.97 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10%3.22g
Saturated Fat
0.9%0.29g
3.22 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.58%0.089g
Omega 3
42%0.67g
0.089 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.7%1.48g
Omega 6
2.5%0.43g
1.48 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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68.4%89g
Carbohydrate
69%89.8g
89 gvs89.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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49%35.4g
Sugars
1.74%1.26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
35.4 gvs1.26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.2%1.22g
Fiber
66.3%25g
1.22 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.3%5.75g
Protein
61%34g
5.75 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

63.4%571μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
571 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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37%0.45mg
Vitamin B1
52.5%0.63mg
Thiamine
0.45 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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39%0.51mg
Vitamin B2
17.6%0.23mg
Riboflavin
0.51 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40%6.4mg
Vitamin B3
14.2%2.28mg
Niacin, nicotinic acid, niacinamide
6.4 mgvs2.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.3%0.42mg
Vitamin B5
17.3%0.87mg
Pantothenic acid
0.42 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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43.7%0.57mg
Vitamin B6
36.3%0.47mg
Pyridoxine
0.57 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.7%58.7μg
Vitamin B9
128%512μg
Folates and Folic Acid
58.7 μgvs512 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
5.25%4.72mg
Ascorbic acid
0 mgvs4.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.33%1.1mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
1.1 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.72%8.07μg
Vitamin K
27.6%33μg
Phytomenadione or phylloquinone
8.07 μgvs33 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.34%13.4mg
Calcium
13.8%138mg
13.4 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.24%0.083mg
Copper
94%0.85mg
0.083 mgvs0.85 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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60%4.8mg
Iron
109%8.74mg
4.8 mgvs8.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.5%14.7mg
Magnesium
39.4%165mg
14.7 mgvs165 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.6%0.41mg
Manganese
73.6%1.7mg
0.41 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.3%93mg
Phosphorus
77.6%543mg
93 mgvs543 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.9%99mg
Potassium
47%1594mg
99 mgvs1594 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.3%6.23μg
Selenium
7.87%4.33μg
6.23 μgvs4.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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29%433mg
Sodium
0.26%3.94mg
433 mgvs3.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.22%0.46mg
Zinc
35.8%3.94mg
0.46 mgvs3.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.35%12.8g
Water
7.12%264g
12.8 gvs264 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Boiled Kidney Beans:
Comparing minerals per 500 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Boiled Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: