Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	California Red Kidney Beans	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	45% 1310kcal	61.4% 1782kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	73.7% 71.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	147% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	213% 277g	130g per day for Men 19-50 years
Sugars	NA	173% 126g	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	173% 97g	34% 19g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	7.94% 0.1mg	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	45.6% 183μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	1.32% 1.2mg	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	40.2% 6.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	77.4% 774mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	66.6% 0.6mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	110% 2.54mg	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.7% 25.8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, oatmeal, commercially prepared, special dietary per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Cookies, oatmeal, commercially prepared, special dietary 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, oatmeal, commercially prepared, special dietary:

• 14 ounces of California Red Kidney Beans have 2.7 times more Vitamin B5, 15.3 times more Vitamin B6, 8.6 times more Vitamin B9 and 15 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• While 14 oz of Cookies, oatmeal, commercially prepared, special dietary contain 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, oatmeal, commercially prepared, special dietary 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 Cookies, oatmeal, commercially prepared, special dietary:

• 14 ounces of California Red Kidney Beans have 3.6 times more Calcium, 7.3 times more Copper, 2.3 times more Iron, 9.4 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 8.5 times more Potassium and 5.2 times more Zinc than Cookies, oatmeal, commercially prepared, special dietary.
• While 14 oz of Cookies, oatmeal, commercially prepared, special dietary contain 1.4 times more Selenium and 24.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 8.6 times more Fiber and 5.1 times more Protein than Cookies, oatmeal, commercially prepared, special dietary.
• While 14 oz of Cookies, oatmeal, commercially prepared, special dietary contain 1.4 times more Energy, 72 times more Fat, 74.8 times more Saturated Fat, 5.5 times more Omega 3 and 116.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6