Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Boiled Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	17.4% 504kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	41.5% 7.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	226% 294g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	128% 92g	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	67% 25.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	86% 13.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	6.7% 0.087mg	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	129% 516μg	102% 409μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	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	0.79% 0.12mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	14% 139mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	69.2% 0.62mg	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	110% 8.8mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	73% 1.68mg	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	78.2% 548mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	88.6% 1330mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Boiled All Types Kidney Beans have 5.5 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 2.2 times more Vitamin B1, 5.6 times more Vitamin B2, 6 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Boiled All Types Kidney Beans have 1.4 times more Copper, 2.3 times more Magnesium, 1.2 times more Phosphorus, 4.1 times more Potassium, 1.6 times more Zinc and 17.2 times more Water than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 6.4 times more Selenium and 335 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Calcium, Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.8 times more Omega 3, 5.8 times more Fiber and 1.3 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 3.5 times more Energy, 27.6 times more Fat, 47.4 times more Saturated Fat, 16.4 times more Omega 6, 3.3 times more Carbohydrate and 72.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.