Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Cookies, brownies, dry mix, sugar free

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	17% 492kcal	58.3% 1691kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	25% 8g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	245% 319g	130g per day for Men 19-50 years
Sugars	NA	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	97% 37g	44% 16.7g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	30.8% 4.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	2.44% 0.032mg	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	73.4% 294μg	47.6% 191μg	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	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	26% 262mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	11.5% 0.1mg	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	148% 12mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	34.7% 0.8mg	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	77.7% 544mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	22% 329mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Cookies, brownies, dry mix, sugar free:

• Boiled California Red Kidney Beans have 2.4 times more Vitamin B5, 13 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 1.8 times more Vitamin B2 and 2.3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, brownies, dry mix, sugar free have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled California Red Kidney Beans as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Cookies, brownies, dry mix, sugar free:

• Boiled California Red Kidney Beans have 5.5 times more Calcium, 11.1 times more Copper, 2 times more Iron, 12 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium, 6.1 times more Zinc and 19.1 times more Water than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 1.7 times more Selenium and 20.8 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans have 2.2 times more Fiber and 3.1 times more Protein than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 3.4 times more Energy, 138.9 times more Fat, 144.1 times more Saturated Fat, 9.8 times more Omega 3, 212.6 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.