Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate sandwich, with creme filling VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	California Red Kidney Beans	Recommended Dietary Allowance
Energy	65% 1881kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	73.2% 71g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	98% 31.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	40.8% 6.93g	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	232% 302g	183% 237g	130g per day for Men 19-50 years
Sugars	268% 194g	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	0% 0g	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	% 3.97g	NA	g per day for Men 19-50 years
Sucrose	% 189g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	260% 99g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	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	16.5% 0.2mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	61% 9.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	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	139% 11mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	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	39.7% 278mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 2.9 times more Vitamin B2, 5.3 times more Vitamin B3, 5.2 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling 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, gluten-free, chocolate sandwich, with creme filling vs California Red Kidney Beans:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 25 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.3 times more Calcium, 4.2 times more Copper, 3.3 times more Iron, 4 times more Magnesium, 1.9 times more Manganese, 5.8 times more Phosphorus, 9.5 times more Potassium, more Selenium and 3.9 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.

Comparison of macro-nutrients per 14 ounces:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.4 times more Energy, 71.6 times more Fat, 219.6 times more Saturated Fat, 32.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Omega 3, 10 times more Fiber and 11.1 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.