Comparing Nutrients in 7 ounces California Red Kidney Beans VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	22.6% 655kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	78.8% 76.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	34% 11g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	321% 5.14g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	2.05% 1.5g	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	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	130% 49.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	53.4% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	2.9% 0.038mg	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	195% 782μg	27.3% 109μg	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	9.92% 8.93mg	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	NA	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	38.7% 387mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	25.4% 0.23mg	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	232% 18.6mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	42.7% 0.98mg	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	115% 804mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	88.4% 48.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Puff pastry, frozen, ready-to-bake, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Puff pastry, frozen, ready-to-bake, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Puff pastry, frozen, ready-to-bake, baked:

• 7 ounces of California Red Kidney Beans have 1.6 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.
• While 7 oz of Puff pastry, frozen, ready-to-bake, baked contain 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puff pastry, frozen, ready-to-bake, baked provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Puff pastry, frozen, ready-to-bake, baked:

• 7 ounces of California Red Kidney Beans have 19.5 times more Calcium, 9.6 times more Copper, 3.6 times more Iron, 10 times more Magnesium, 2 times more Manganese, 6.8 times more Phosphorus, 24 times more Potassium and 4.7 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.
• While 7 oz of Puff pastry, frozen, ready-to-bake, baked contain 7.7 times more Selenium and 23 times more Sodium than Raw California Red Kidney Beans.
• 7 ounces of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.3 times more Carbohydrate, 16.6 times more Fiber and 3.3 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
• While 7 oz of Puff pastry, frozen, ready-to-bake, baked contain 1.7 times more Energy, 154 times more Fat, 152.8 times more Saturated Fat, 30.8 times more Omega 3 and 363.7 times more Omega 6 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6