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

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	23% 669kcal	37.7% 1093kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	78% 75.6g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	60% 19g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	54.2% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	69% 89.5g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	2.03% 1.47g	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	79.4% 30g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	80% 44.7g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	51.7% 8.27mg	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	3.2% 0.042mg	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	38.7% 155μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	16.5% 165mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	42% 0.97mg	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% 806mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.46% 17g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Red Kidney Beans have 1.5 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.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 1.3 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin E and 2.9 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Red Kidney Beans as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Red Kidney Beans have 8.3 times more Calcium, 6.1 times more Copper, 2.6 times more Iron, 8.6 times more Magnesium, 2.3 times more Manganese, 6.8 times more Phosphorus, 22.3 times more Potassium and 5.3 times more Zinc than Puff pastry, frozen, ready-to-bake.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 7.6 times more Selenium and 20.8 times more Sodium than Raw Red Kidney Beans.
• 7 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.4 times more Omega 3, 1.4 times more Carbohydrate, 2.8 times more Sugars, 10.1 times more Fiber and 3.1 times more Protein than Puff pastry, frozen, ready-to-bake.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 1.6 times more Energy, 35.9 times more Fat, 62.6 times more Saturated Fat and 20.4 times more Omega 6 than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6