Comparing Nutrients in 14 ounces Cookies, gingersnaps VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, gingersnaps	5%	21%	74%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, gingersnaps	Red Kidney Beans	Recommended Dietary Allowance
Energy	57% 1651kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.73g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	187% 243g	130g per day for Men 19-50 years
Sugars	109% 79g	11.5% 8.33g	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	23% 8.73g	159% 60.3g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gingersnaps	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	66% 0.79mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.5% 1.16mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.2% 13mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	86.3% 345μg	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	25.7% 3.85mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gingersnaps	Red Kidney Beans	Recommended Dietary Allowance
Calcium	30.6% 306mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	318% 25.4mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	192% 4.4mg	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% 1611mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	147% 2203mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.57% 21g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gingersnaps VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gingersnaps versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, gingersnaps vs Red Kidney Beans:

• 14 ounces of Cookies, gingersnaps have 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 4.6 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3 times more Vitamin B1, 2.1 times more Vitamin B5, 4.1 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Cookies, gingersnaps.
• 14 ounces of Cookies, gingersnaps have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cookies, gingersnaps as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, gingersnaps vs Red Kidney Beans:

• 14 ounces of Cookies, gingersnaps have 1.4 times more Manganese, 1.6 times more Selenium and 46.3 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.3 times more Copper, 2.8 times more Magnesium, 4.9 times more Phosphorus, 3.9 times more Potassium and 5.1 times more Zinc than Cookies, gingersnaps.
• Both Cookies, gingersnaps and Red Kidney Beans contain similar levels of Calcium and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gingersnaps have 1.2 times more Energy, 9.2 times more Fat, 15.9 times more Saturated Fat, 5.7 times more Omega 6, 1.3 times more Carbohydrate and 9.5 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.9 times more Omega 3, 6.9 times more Fiber and 4 times more Protein than Cookies, gingersnaps.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6