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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	45% 1310kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	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	260% 99g	23% 8.73g	38g per day for Men 19-50 years
Protein	173% 97g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	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	175% 2.1mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	42% 6.75mg	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	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	391% 1564μg	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	20% 18mg	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

	California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	77.4% 774mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	7.2% 0.79mg	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 Cookies, graham crackers, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 California Red Kidney Beans vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of California Red Kidney Beans have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 6.2 times more Vitamin B6, 7.9 times more Vitamin B9 and 45 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 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, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 4.2 times more Calcium, 5.7 times more Copper, 4.7 times more Iron, 10 times more Magnesium, 2.2 times more Manganese, 4.7 times more Phosphorus, 5.6 times more Potassium and 12.8 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 3.5 times more Selenium and 24.1 times more Sodium than Raw 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 California Red Kidney Beans have 1.6 times more Omega 3, 11.3 times more Fiber and 6.1 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 1.5 times more Energy, 103.2 times more Fat, 477.8 times more Saturated Fat and 83.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, graham crackers, chocolate-coated offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6