Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Red Kidney Beans	Recommended Dietary Allowance
Energy	74% 2147kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	187% 243g	130g per day for Men 19-50 years
Sugars	224% 163g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 147g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	159% 60.3g	38g per day for Men 19-50 years
Protein	28.8% 16g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Red Kidney Beans	Recommended Dietary Allowance
Calcium	43.3% 433mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	182% 14.6mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	81.6% 572mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer 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, gluten-free, chocolate wafer vs Red Kidney Beans:

• 14 oz of Raw Red Kidney Beans contain 1.8 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Red Kidney Beans:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 1.3 times more Calcium and 10.2 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.7 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 4 times more Potassium and 3.6 times more Zinc than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 1.6 times more Energy, 28.7 times more Fat, 99.3 times more Saturated Fat, 9.4 times more Omega 6 and 19.5 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.9 times more Omega 3, 9.5 times more Fiber and 5.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6