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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	28% 812kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.23g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	79.4% 57.5g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	5.22% 2g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	16.7% 9.33g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	103% 927μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.4% 0.72mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.4% 0.82mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	12.2% 0.16mg	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	24% 95μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	32.4% 0.29mg	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	97% 7.78mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	25% 0.58mg	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	21.5% 151mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	4.73% 161mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	4.2% 155g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 3.4 times more Vitamin B1, 6.2 times more Vitamin B2, 10.6 times more Vitamin B3, 2.6 times more Vitamin B5, 5.8 times more Vitamin B6, 2.1 times more Vitamin B9, 45 times more Vitamin E and 1.6 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin E
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 3.1 times more Iron, 4.6 times more Selenium and 1.4 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.6 times more Calcium, 2.2 times more Copper, 2.5 times more Magnesium, 1.4 times more Phosphorus, 3.2 times more Potassium, 1.6 times more Zinc and 7.5 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Canned Red Kidney Beans with Liquids contain similar levels of Manganese per seven ounces.
• 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 Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 5 times more Energy, 30.6 times more Fat, 21.1 times more Saturated Fat, 1.4 times more Omega 3, 14.6 times more Omega 6, 4.9 times more Carbohydrate and 15.7 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 4.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Canned Red Kidney Beans with Liquids offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6