Comparing Nutrients in 5 ounces Puff pastry, frozen, ready-to-bake VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	27% 781kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	25% 32.3g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	0.63% 0.45g	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	5.6% 2.13g	24% 9.07g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	13% 0.17mg	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	27.6% 111μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	5.1% 0.77mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	34% 0.31mg	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	45.4% 3.63mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	26.5% 0.61mg	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	12% 85mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.33% 12g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puff pastry, frozen, ready-to-bake vs Boiled Kidney Beans:

• Puff pastry, frozen, ready-to-bake has 2.5 times more Vitamin B1, 4.9 times more Vitamin B2, 7.2 times more Vitamin B3, 18 times more Vitamin E and 1.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B5, 5.7 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Puff pastry, frozen, ready-to-bake vs Boiled Kidney Beans:

• Puff pastry, frozen, ready-to-bake has 22 times more Selenium and 249 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Calcium, 1.9 times more Copper, 2.6 times more Magnesium, 2.3 times more Phosphorus, 6.6 times more Potassium, 1.9 times more Zinc and 7.9 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Boiled All Types Kidney Beans have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Puff pastry, frozen, ready-to-bake has 4.3 times more Energy, 76.2 times more Fat, 132.1 times more Saturated Fat, 1.5 times more Omega 3, 43 times more Omega 6, 2 times more Carbohydrate and 2.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.3 times more Fiber than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Boiled All Types Kidney Beans have similar amounts of Protein per 5 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.