Comparing Nutrients in 14 ounces Cookies, chocolate chip, commercially prepared, regular, lower fat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, lower fat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	61.7% 1790kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	73.3% 71g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	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	206% 268g	183% 237g	130g per day for Men 19-50 years
Sugars	180% 130g	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	31.3% 12g	260% 99g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, lower fat	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	87% 1.04mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	61.5% 246μg	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	39% 5.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, lower fat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	160% 12.8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	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	35.7% 250mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	111% 1659mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.79% 29.2g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, lower fat VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat vs California Red Kidney Beans:

• 14 oz of Raw California Red Kidney Beans contain 2 times more Vitamin B1, 4.7 times more Vitamin B5, 18 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B6 and Vitamin C
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, chocolate chip, commercially prepared, regular, lower fat vs California Red Kidney Beans:

• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.9 times more Selenium and 38 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain more Calcium, 5.4 times more Copper, 2.9 times more Iron, 5 times more Magnesium, 2.5 times more Manganese, 6.4 times more Phosphorus, 11.1 times more Potassium and 4.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.4 times more Energy, 71.6 times more Fat, 165.6 times more Saturated Fat, 3.9 times more Omega 3 and 98.3 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 8.3 times more Fiber and 4.1 times more Protein than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and California Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6