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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	California Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 781kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	NA	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	93% 35.3g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	California Red 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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Puff pastry, frozen, ready-to-bake has 1.3 times more Vitamin B2 and 2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, more Vitamin B5, 18.9 times more Vitamin B6, 5.1 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 Raw California Red 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 California Red Kidney Beans:

• Puff pastry, frozen, ready-to-bake has 7.6 times more Selenium and 22.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 19.5 times more Calcium, 9.6 times more Copper, 3.7 times more Iron, 10 times more Magnesium, 2 times more Manganese, 6.8 times more Phosphorus, 24.4 times more Potassium and 4.8 times more Zinc than Puff pastry, frozen, ready-to-bake.

Comparison of macro-nutrients per 5 ounces:

• Puff pastry, frozen, ready-to-bake has 1.7 times more Energy, 152.4 times more Fat, 267.9 times more Saturated Fat, 3 times more Omega 3 and 86 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate, 16.6 times more Fiber and 3.3 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.