Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	California Red Kidney Beans	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	45% 1310kcal	70.5% 2044kcal	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	130% 41.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	59.7% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	227% 295g	130g per day for Men 19-50 years
Sugars	NA	232% 168g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 168g	g per day for Men 19-50 years
Fiber	260% 99g	0% 0g	38g per day for Men 19-50 years
Protein	173% 97g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	NA	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	82.6% 12.4mg	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

	California Red Kidney Beans	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	77.4% 774mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	0% 0mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	3.28% 0.075mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.12% 4.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Cookies, gluten-free, lemon wafer:

• Raw California Red Kidney Beans have 11.8 times more Vitamin B1, 3 times more Vitamin B2, 31.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cookies, gluten-free, lemon wafer:

• Raw California Red Kidney Beans have 21.7 times more Calcium, more Copper, 51.9 times more Iron, 53.3 times more Magnesium, 52.6 times more Manganese, 10.4 times more Phosphorus, 41.4 times more Potassium, more Selenium and 85 times more Zinc than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 10.1 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 1.6 times more Energy, 96.7 times more Fat, 291.7 times more Saturated Fat and 47.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cookies, gluten-free, lemon wafer have similar amounts of Omega 3 and Carbohydrate per 14 oz.
• Both Raw California Red Kidney Beans as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Glucose and Sucrose in 14 oz.