Comparing Nutrients in 7 ounces Canned Kidney Beans VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Canned Kidney Beans	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	5.75% 167kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	35% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	110% 143g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	85% 61.5g	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	0% 0g	10.6% 7.7g	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	% 0g	% 29.6g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 17.6g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	NA	44.5% 401μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	76.6% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	75.6% 0.98mg	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	18% 71.4μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	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	0.26% 0.04mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	32% 38.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	13.7% 0.12mg	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	29% 2.32mg	108% 8.63mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	27.8% 0.64mg	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	25.5% 179mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	41% 617mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 4.5 times more Vitamin B1, 9.7 times more Vitamin B2, 15 times more Vitamin B3, 2.2 times more Vitamin B5, 6.7 times more Vitamin B6, 2.5 times more Vitamin B9, 37 times more Vitamin E and 4.7 times more Vitamin K than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 7 ounces of Canned Kidney Beans have 2.8 times more Calcium, 2.2 times more Copper, 2.5 times more Magnesium, 1.3 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Zinc and 5.6 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 3.7 times more Iron, 1.9 times more Manganese and 3.8 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain similar levels of Sodium per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 7 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 2.4 times more Fiber and 1.3 times more Protein than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 4.6 times more Energy, 15 times more Fat, 21.9 times more Saturated Fat, 4.5 times more Omega 3, 28.1 times more Omega 6, 5 times more Carbohydrate, 16.8 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6