Comparing Nutrients in 14 ounces Cookies, graham crackers, chocolate-coated VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	California Red Kidney Beans	Recommended Dietary Allowance
Energy	68.4% 1984kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	106% 102g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	213% 68.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	183% 237g	130g per day for Men 19-50 years
Sugars	204% 148g	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	23% 8.73g	260% 99g	38g per day for Men 19-50 years
Protein	28.3% 16g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	51% 8.18mg	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	19.5% 0.25mg	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	49.6% 198μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	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	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	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	99% 7.94mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	49.3% 345mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, graham crackers, chocolate-coated vs California Red Kidney Beans:

• Cookies, graham crackers, chocolate-coated have more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B5, 6.2 times more Vitamin B6, 7.9 times more Vitamin B9 and 45 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, graham crackers, chocolate-coated vs California Red Kidney Beans:

• Cookies, graham crackers, chocolate-coated have 3.5 times more Selenium and 24.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.2 times more Calcium, 5.7 times more Copper, 4.7 times more Iron, 10 times more Magnesium, 2.2 times more Manganese, 4.7 times more Phosphorus, 5.6 times more Potassium and 12.8 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 14 ounces:

• Cookies, graham crackers, chocolate-coated have 1.5 times more Energy, 103.2 times more Fat, 477.8 times more Saturated Fat and 83.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Omega 3, 11.3 times more Fiber and 6.1 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.