Comparing Nutrients in 7 ounces Red Kidney Beans VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	23% 669kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	16.4% 5.23g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	111% 144g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	79.4% 57.5g	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	79.4% 30g	5.22% 2g	38g per day for Men 19-50 years
Protein	80% 44.7g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	60.4% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	71% 0.92mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	16.5% 165mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	15% 0.13mg	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	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	28.6% 0.66mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.56% 20.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 7 ounces of Red Kidney Beans have 1.7 times more Vitamin B1, 2.3 times more Vitamin B5, 8.2 times more Vitamin B9 and more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain more Vitamin A, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.3 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Red Kidney Beans vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 7 ounces of Red Kidney Beans have 7.5 times more Calcium, 10.3 times more Copper, 1.7 times more Iron, 11.5 times more Magnesium, 3.3 times more Manganese, 5.3 times more Phosphorus, 16.8 times more Potassium and 7.3 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 1.6 times more Selenium and 29.5 times more Sodium than Raw Red Kidney Beans.
• 7 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 4.9 times more Omega 3, 15.2 times more Fiber and 4.8 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 10.4 times more Fat, 17.1 times more Saturated Fat, 5.3 times more Omega 6 and 13.8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6