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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	38% 1107kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	78.8% 76.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	321% 5.14g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	35% 45.2g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	0.88% 0.64g	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	7.83% 2.98g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	18.3% 0.24mg	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	27.3% 109μg	64.5% 258μg	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	0% 0mg	2.65% 2.4mg	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	7.28% 1.1mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.3μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	53.4% 0.48mg	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	64.5% 5.16mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	42.7% 0.98mg	41% 0.95mg	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	17% 119mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Puff pastry, frozen, ready-to-bake, baked have 2 times more Vitamin B1, 4.4 times more Vitamin B2, 6.6 times more Vitamin B3, 18.3 times more Vitamin E and 1.9 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain more Vitamin B5, 6.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Puff pastry, frozen, ready-to-bake, baked.
• 7 ounces of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Puff pastry, frozen, ready-to-bake, baked as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Puff pastry, frozen, ready-to-bake, baked have 20.4 times more Selenium and 126.5 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.8 times more Calcium, 2.1 times more Copper, 2.8 times more Magnesium, 2.4 times more Phosphorus, 6.5 times more Potassium and 2 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Boiled Red Kidney Beans contain similar levels of Iron and Manganese per seven ounces.
• 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 Puff pastry, frozen, ready-to-bake, baked have 4.4 times more Energy, 77 times more Fat, 76.4 times more Saturated Fat, 15.4 times more Omega 3, 183.6 times more Omega 6 and 2 times more Carbohydrate than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 4.9 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Boiled Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6