Comparing Nutrients in 7 ounces Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	26.6% 770kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 19.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.17g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 140g	35% 45.2g	130g per day for Men 19-50 years
Sugars	71.5% 52g	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	12% 8.7g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 3.53g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15% 8.33g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	44.5% 401μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.2% 13.5mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	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	55% 220μg	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	12% 1.8mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	47.6% 0.43mg	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	137% 11mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	37% 0.85mg	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	24.7% 173mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	44% 663mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.77% 28.4g	3.6% 133g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have more Vitamin A, 4.1 times more Vitamin B1, 9.6 times more Vitamin B2, 11.7 times more Vitamin B3, 1.2 times more Vitamin B5, 4.3 times more Vitamin B6, 30 times more Vitamin E and 1.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 2.5 times more Iron, 2.8 times more Selenium and 334 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 3.1 times more Copper, 3.5 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 4 times more Potassium, 2.6 times more Zinc and 4.7 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 7 ounces:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 3.1 times more Energy, 19.9 times more Fat, 49.5 times more Saturated Fat, 1.9 times more Omega 3, 26.9 times more Omega 6, 3.1 times more Carbohydrate and 81.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.4 times more Fiber and 2.1 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.