Comparing Nutrients in 5 ounces Red Kidney Beans VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	16.5% 478kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	79.3% 103g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	56.7% 41g	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	56.7% 21.5g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	57% 32g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	50.7% 0.66mg	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	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	10.7% 0.096mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	20.5% 0.47mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Toaster pastries, fruit, toasted (include apple, 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, toasted (include apple, 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, toasted (include apple, blueberry, cherry, strawberry):

• 5 ounces of Red Kidney Beans have 1.7 times more Vitamin B1, 2.3 times more Vitamin B5, 8.2 times more Vitamin B9 and more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain more Vitamin A, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.3 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Red Kidney Beans vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 5 ounces of Red Kidney Beans have 7.5 times more Calcium, 10.3 times more Copper, 1.7 times more Iron, 11.5 times more Magnesium, 3.3 times more Manganese, 5.3 times more Phosphorus, 16.8 times more Potassium and 7.3 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 1.6 times more Selenium and 29.5 times more Sodium than Raw Red Kidney Beans.
• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 4.9 times more Omega 3, 15.2 times more Fiber and 4.8 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 10.4 times more Fat, 17.1 times more Saturated Fat, 5.3 times more Omega 6 and 13.8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6