Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	17% 492kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	204% 265g	130g per day for Men 19-50 years
Sugars	NA	204% 148g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	19.5% 0.25mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	26% 262mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	85.6% 0.77mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	80% 1.84mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, graham crackers, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Boiled California Red Kidney Beans have 1.4 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 4.3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 1.5 times more Manganese, 9.3 times more Selenium and 66.3 times more Sodium than Boiled California Red Kidney Beans.
• 14 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 4.2 times more Fiber and 2.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 4 times more Energy, 286.7 times more Fat, 1228.6 times more Saturated Fat, 1.7 times more Omega 3, 225.3 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6