Comparing Nutrients in 14 ounces Cookies, fudge, cake-type (includes trolley cakes) VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, fudge, cake-type (includes trolley cakes)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	47.8% 1385kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	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	239% 311g	183% 237g	130g per day for Men 19-50 years
Sugars	NA	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	29.2% 11g	260% 99g	38g per day for Men 19-50 years
Protein	35.4% 20g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cookies, fudge, cake-type (includes trolley cakes)	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	74.7% 0.9mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.2% 0.77mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	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	42.7% 171μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fudge, cake-type (includes trolley cakes)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	123% 9.84mg	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	55.6% 1.28mg	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	47% 329mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	51% 762mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.27% 47g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, fudge, cake-type (includes trolley cakes) vs California Red Kidney Beans:

• Cookies, fudge, cake-type (includes trolley cakes) have more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Vitamin B1, 1.7 times more Vitamin B3, 3.2 times more Vitamin B5, 12.8 times more Vitamin B6, 9.2 times more Vitamin B9 and 45 times more Vitamin C than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Cookies, fudge, cake-type (includes trolley cakes) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Cookies, fudge, cake-type (includes trolley cakes) vs California Red Kidney Beans:

• Cookies, fudge, cake-type (includes trolley cakes) have 17.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.7 times more Calcium, 3.8 times more Copper, 3.8 times more Iron, 5 times more Magnesium, 3.1 times more Manganese, 4.9 times more Phosphorus, 10.8 times more Potassium and 4.6 times more Zinc than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) and Raw California Red Kidney Beans have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, fudge, cake-type (includes trolley cakes) have 14.8 times more Fat, 30.9 times more Saturated Fat, 8.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.5 times more Omega 3, 8.9 times more Fiber and 4.9 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) and Raw California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Cookies, fudge, cake-type (includes trolley cakes) as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.