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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	California Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	45% 1310kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	226% 294g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	173% 97g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	California Red 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	175% 2.1mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	86% 13.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	77.4% 774mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	88.6% 1330mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, animal crackers (includes arrowroot, tea biscuits) per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of California Red Kidney Beans have 1.5 times more Vitamin B1, 2.1 times more Vitamin B5, 18 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 14 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 14 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 4.5 times more Calcium, 7 times more Copper, 3.4 times more Iron, 8.9 times more Magnesium, 2.4 times more Manganese, 3.6 times more Phosphorus, 14.9 times more Potassium and 4 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 14 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 2.2 times more Selenium and 30.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 22.6 times more Fiber and 3.5 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 14 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.4 times more Energy, 55.2 times more Fat, 96.2 times more Saturated Fat and 32.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, animal crackers (includes arrowroot, tea biscuits) offer comparable quantities of Omega 3 and Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6