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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Red Kidney Beans	Recommended Dietary Allowance
Energy	27.3% 791kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	56.3% 54.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	229% 3.67g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	67% 87g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	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	38% 0.46mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	18.7% 3mg	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	2.07% 0.027mg	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	19.5% 78μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	46% 3.7mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	63% 34.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake, baked VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Puff pastry, frozen, ready-to-bake, baked versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Puff pastry, frozen, ready-to-bake, baked have 1.8 times more Vitamin B3, 2.6 times more Vitamin E and 2.9 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.9 times more Vitamin B1, more Vitamin B5, 20.9 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Puff pastry, frozen, ready-to-bake, baked as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Puff pastry, frozen, ready-to-bake, baked have 7.7 times more Selenium and 21.1 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 8.3 times more Calcium, 6.1 times more Copper, 2.6 times more Iron, 8.6 times more Magnesium, 2.2 times more Manganese, 6.8 times more Phosphorus, 21.9 times more Potassium and 5.2 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.
• 5 ounces of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puff pastry, frozen, ready-to-bake, baked have 1.7 times more Energy, 36.3 times more Fat, 35.7 times more Saturated Fat, 7.2 times more Omega 3 and 86.1 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.3 times more Carbohydrate, 2.8 times more Sugars, 10.1 times more Fiber and 3 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6