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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	California Red Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	11.4% 330kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	162% 2.6g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	46% 59.8g	35% 45.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	65.5% 25g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	NA	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	19.5% 195mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	117% 9.35mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	1.82% 62mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.2% 7.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Puff pastry, frozen, ready-to-bake, baked per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Puff pastry, frozen, ready-to-bake, baked to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of California Red Kidney Beans have 1.6 times more Vitamin B1, more Vitamin B5, 20.9 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While 100 g of Puff pastry, frozen, ready-to-bake, baked contain 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Puff pastry, frozen, ready-to-bake, baked provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of California Red Kidney Beans have 19.5 times more Calcium, 9.6 times more Copper, 3.6 times more Iron, 10 times more Magnesium, 2 times more Manganese, 6.8 times more Phosphorus, 24 times more Potassium and 4.7 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.
• While 100 g of Puff pastry, frozen, ready-to-bake, baked contain 7.7 times more Selenium and 23 times more Sodium than Raw California Red Kidney Beans.
• 100 grams of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 1.3 times more Carbohydrate, 16.6 times more Fiber and 3.3 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
• While 100 g of Puff pastry, frozen, ready-to-bake, baked contain 1.7 times more Energy, 154 times more Fat, 152.8 times more Saturated Fat, 30.8 times more Omega 3 and 363.7 times more Omega 6 than Raw California Red Kidney Beans.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6