Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	California Red Kidney Beans	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	45% 1310kcal	69.4% 2012kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	205% 65.5g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	79% 13.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	207% 269g	130g per day for Men 19-50 years
Sugars	NA	175% 127g	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	260% 99g	24% 9.13g	38g per day for Men 19-50 years
Protein	173% 97g	32% 18g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	7.02% 0.091mg	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	391% 1564μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	77.4% 774mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	118% 1.06mg	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	464% 37mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	NA	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	230% 1607mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	85% 47μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	101% 1508mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookie, chocolate, with icing or coating per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Cookie, chocolate, with icing or coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Cookie, chocolate, with icing or coating:

• 14 ounces of California Red Kidney Beans have 1.8 times more Vitamin B1, 17.3 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Cookie, chocolate, with icing or coating.
• Both California Red Kidney Beans and Cookie, chocolate, with icing or coating provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cookie, chocolate, with icing or coating:

• 14 ounces of California Red Kidney Beans have 13 times more Calcium, 4.1 times more Copper, 3.1 times more Iron, 6.4 times more Magnesium, 5.4 times more Phosphorus, 15.7 times more Potassium and 8.5 times more Zinc than Cookie, chocolate, with icing or coating.
• While 14 oz of Cookie, chocolate, with icing or coating contain 3.7 times more Selenium and 34.5 times more Sodium than Raw California Red Kidney Beans.
• 14 ounces of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 10.8 times more Fiber and 5.4 times more Protein than Cookie, chocolate, with icing or coating.
• While 14 oz of Cookie, chocolate, with icing or coating contain 1.5 times more Energy, 96.8 times more Fat, 458.3 times more Saturated Fat, 2.5 times more Omega 3 and 62.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookie, chocolate, with icing or coating offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6