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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 580kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	25% 32.3g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	3.73% 1.4g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	12% 6.66g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	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	17% 68μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	8.5% 1.28mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.36μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	38% 0.34mg	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	69.5% 5.56mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	29.4% 0.68mg	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	15.4% 108mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	13% 7.23μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.4% 15g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Boiled Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Boiled Red Kidney Beans:

• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 2.3 times more Vitamin B1, 7.2 times more Vitamin B2, 9.1 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 30 times more Vitamin E than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.7 times more Vitamin B9 and 1.3 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C in five ounces.

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

• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.3 times more Iron, 4.3 times more Selenium and 177 times more Sodium than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.5 times more Calcium, 3.6 times more Copper, 3.8 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 5 times more Potassium and 2.8 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• 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 Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 3.2 times more Energy, 22.1 times more Fat, 36.6 times more Saturated Fat, 11.3 times more Omega 6, 3.2 times more Carbohydrate and 90.6 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.3 times more Omega 3, 7.4 times more Fiber and 1.8 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6