Comparing Nutrients in 14 ounces Cookies, peanut butter sandwich, regular VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	65.4% 1897kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	69.6% 90g	130g per day for Men 19-50 years
Sugars	194% 141g	1.75% 1.27g	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	20% 7.54g	67% 25.4g	38g per day for Men 19-50 years
Protein	62.4% 35g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	36.6% 0.48mg	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	60.5% 242μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	5.3% 4.76mg	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	49.5% 7.42mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	95% 0.86mg	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	129% 10.3mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	74.2% 1.7mg	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	107% 746mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.3% 11g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, peanut butter sandwich, regular vs Boiled Kidney Beans:

• Cookies, peanut butter sandwich, regular have 2 times more Vitamin B1, 4.5 times more Vitamin B2, 6.5 times more Vitamin B3, 4.2 times more Vitamin B5, more Vitamin B12 and 62.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B9, 12 times more Vitamin C and 2.2 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Cookies, peanut butter sandwich, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, peanut butter sandwich, regular vs Boiled Kidney Beans:

• Cookies, peanut butter sandwich, regular have 1.5 times more Calcium, 2.1 times more Manganese, 1.4 times more Phosphorus, 7 times more Selenium and 368 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Potassium and 23.9 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, peanut butter sandwich, regular have 3.8 times more Energy, 42.2 times more Fat, 68.4 times more Saturated Fat, 34.1 times more Omega 6, 2.9 times more Carbohydrate and 110.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Omega 3 and 3.4 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Cookies, peanut butter sandwich, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.