Comparing Nutrients in 5 ounces Red Kidney Beans VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	16.5% 478kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	25% 4.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	78.3% 102g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	60.6% 44g	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	7.6% 5.5g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 12.6g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	57% 32g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	32% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	54% 0.7mg	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	140% 558μg	32% 128μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0% 0mg	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	2% 0.3mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	23% 27.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	9.76% 0.088mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	20% 0.46mg	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	82.2% 575mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 5 ounces of Red Kidney Beans have 2.6 times more Vitamin B5, 4.4 times more Vitamin B9 and more Vitamin C than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 5 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain more Vitamin A, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 3.5 times more Vitamin E and 3.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 5 ounces of Red Kidney Beans have 6.9 times more Calcium, 11.3 times more Copper, 1.5 times more Iron, 12.5 times more Magnesium, 3.5 times more Manganese, 5.7 times more Phosphorus, 15.8 times more Potassium and 7.8 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 5 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 25.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain similar levels of Selenium per five ounces.
• 5 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 8.4 times more Fiber and 5.6 times more Protein than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 5 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 8.5 times more Fat, 20.1 times more Saturated Fat, 13.1 times more Omega 6 and 14.8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6