Comparing Nutrients in 14 ounces Cookies, chocolate sandwich, with creme filling, reduced fat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, reduced fat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	59.7% 1730kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	36.5% 11.7g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	70.4% 12g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 302g	69.6% 90g	130g per day for Men 19-50 years
Sugars	225% 163g	1.75% 1.27g	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	30.3% 11.5g	67% 25.4g	38g per day for Men 19-50 years
Protein	21% 11.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, reduced fat	Boiled 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	96% 1.15mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	36.6% 0.48mg	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	67.5% 270μg	129% 516μg	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	5.3% 4.76mg	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	44.5% 6.67mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.5μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, reduced fat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	95% 0.86mg	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	158% 12.6mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	74.2% 1.7mg	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	37.4% 262mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	125% 1869mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat vs Boiled Kidney Beans:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 1.8 times more Vitamin B1, 3.5 times more Vitamin B2, 3.9 times more Vitamin B3, 56 times more Vitamin E and 1.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B5, 6 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, chocolate sandwich, with creme filling, reduced fat vs Boiled Kidney Beans:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 1.4 times more Iron, 12 times more Selenium and 471 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Calcium, 1.7 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium, 2 times more Zinc and 10.7 times more Water than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Boiled All Types Kidney Beans have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 3.4 times more Energy, 26.5 times more Fat, 40.3 times more Saturated Fat, 2.4 times more Omega 3, 27.9 times more Omega 6, 3.3 times more Carbohydrate and 128.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Fiber and 2.9 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.