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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	74% 2147kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	224% 163g	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	% 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	97% 37g	38g per day for Men 19-50 years
Protein	28.8% 16g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Boiled Royal 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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31.8% 0.41mg	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	73.4% 294μg	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	5.3% 4.76mg	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, gluten-free, chocolate wafer	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	43.3% 433mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	116% 1.04mg	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	182% 14.6mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	44% 1mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Boiled Royal 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 Boiled Royal 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 Boiled Royal Red Kidney Beans:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 2 times more Vitamin B5 than Boiled Royal Red Kidney Beans.

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

• 14 ounces of Cookies, gluten-free, chocolate wafer have 2.5 times more Calcium, 1.3 times more Iron, 1.6 times more Manganese and 24.4 times more Sodium than Boiled Royal Red Kidney Beans.
• Both Cookies, gluten-free, chocolate wafer and Boiled Royal Red Kidney Beans contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 4.4 times more Energy, 178.9 times more Fat, 637.5 times more Saturated Fat, 2.2 times more Omega 3, 59.3 times more Omega 6 and 2.9 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 14 oz of Boiled Royal Red Kidney Beans contain 5.8 times more Fiber and 2.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• 14 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6