Comparing Nutrients in 14 ounces Cookies, animal, with frosting or icing VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, animal, with frosting or icing	2%	43%	55%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, animal, with frosting or icing	California Red Kidney Beans	Recommended Dietary Allowance
Energy	69.7% 2020kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	201% 64.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	59.3% 0.95g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	183% 237g	130g per day for Men 19-50 years
Sugars	225% 163g	NA	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	9.4% 3.57g	260% 99g	38g per day for Men 19-50 years
Protein	21.3% 12g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cookies, animal, with frosting or icing	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	121% 1.58mg	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	58.5% 234μg	391% 1564μg	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	0% 0mg	20% 18mg	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	24.6% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, animal, with frosting or icing	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	485% 4.37mg	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	78% 6.23mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	173% 3.97mg	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	2.83% 20mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	81.5% 45μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, animal, with frosting or icing vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 28.4 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Cookies, animal, with frosting or icing.
• Both Cookies, animal, with frosting or icing and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Cookies, animal, with frosting or icing as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, animal, with frosting or icing vs California Red Kidney Beans:

• Cookies, animal, with frosting or icing have 3.5 times more Selenium and 23.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 32.5 times more Calcium, 21.2 times more Copper, 6 times more Iron, 22.9 times more Magnesium, 81 times more Phosphorus, 15.5 times more Potassium and 10.6 times more Zinc than Cookies, animal, with frosting or icing.

Comparison of macro-nutrients per 14 ounces:

• Cookies, animal, with frosting or icing have 1.5 times more Energy, 96.4 times more Fat, 450 times more Saturated Fat, 2.8 times more Omega 3 and 78.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 27.7 times more Fiber and 8.1 times more Protein than Cookies, animal, with frosting or icing.
• Both Cookies, animal, with frosting or icing and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Cookies, animal, with frosting or icing as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.