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

Macros Ratio

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

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.2% 558kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	39.7% 38.5g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	162% 2.6g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	116% 19.6g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	NA	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	3.95% 1.5g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Boiled California 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	27% 0.32mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.46% 0.019mg	8% 0.1mg	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	13.8% 55μg	18.5% 74μg	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	1.33% 1.2mg	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	3.67% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1% 10mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	32% 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	32.5% 2.6mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.5mg	14% 0.32mg	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	8.57% 60mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	1.82% 62mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	17% 253mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	1.8% 67g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Puff pastry, frozen, ready-to-bake, baked have 2.5 times more Vitamin B1, 4.2 times more Vitamin B2 and 7 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain more Vitamin B5, 5.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Puff pastry, frozen, ready-to-bake, baked.
• 100 grams of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Puff pastry, frozen, ready-to-bake, baked as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Puff pastry, frozen, ready-to-bake, baked have 1.6 times more Manganese, 20.4 times more Selenium and 63.3 times more Sodium than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 6.6 times more Calcium, 2.5 times more Copper, 3 times more Magnesium, 2.3 times more Phosphorus, 6.8 times more Potassium and 1.6 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Boiled California Red Kidney Beans contain similar levels of Iron per 100 grams.
• 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 Puff pastry, frozen, ready-to-bake, baked have 4.5 times more Energy, 427.8 times more Fat, 393 times more Saturated Fat, 80.9 times more Omega 3, 982 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 6.2 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Boiled California Red Kidney Beans offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6