Comparing Nutrients in 100 grams Canned Kidney Beans VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Canned Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	2.9% 84kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	162% 2.6g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	116% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	35% 45.7g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	1.03% 0.75g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	1.46% 0.019mg	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	9% 36μg	13.8% 55μg	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	1.33% 1.2mg	0% 0mg	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	0.13% 0.02mg	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	3.4% 34mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	12.8% 0.12mg	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	14.6% 1.17mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	21.5% 0.5mg	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	13% 90mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	1.82% 62mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Puff pastry, frozen, ready-to-bake, baked:

• Canned All Types Kidney Beans have more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 2.8 times more Vitamin B1, 5.1 times more Vitamin B2, 9.2 times more Vitamin B3, 1.5 times more Vitamin B9, 27.5 times more Vitamin E and 4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Puff pastry, frozen, ready-to-bake, baked:

• Canned All Types Kidney Beans have 3.4 times more Calcium, 1.7 times more Magnesium, 1.5 times more Phosphorus, 3.8 times more Potassium and 10.5 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 2.2 times more Iron, 2.9 times more Manganese and 27.2 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Copper, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 2.5 times more Sugars and 2.9 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 6.6 times more Energy, 64.2 times more Fat, 39 times more Saturated Fat, 31.6 times more Omega 3, 185.3 times more Omega 6, 3.2 times more Carbohydrate and 1.4 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.