Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cookies, brownies, dry mix, sugar free

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Boiled Kidney Beans	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	43.8% 1270kcal	147% 4260kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	63% 20g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	197% 3.15g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	250% 42.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	618% 804g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	111% 42g	38g per day for Men 19-50 years
Protein	155% 86.7g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	6.15% 0.08mg	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	325% 1300μg	120% 480μg	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	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	35% 350mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	29% 0.26mg	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	278% 22mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	87.4% 2mg	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	197% 1380mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	99% 3350mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	18% 669g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cookies, brownies, dry mix, sugar free:

• Boiled All Types Kidney Beans have 2.4 times more Vitamin B5, 15 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 1.9 times more Vitamin B2 and 2.1 times more Vitamin B3 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, brownies, dry mix, sugar free have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cookies, brownies, dry mix, sugar free:

• Boiled All Types Kidney Beans have 2.9 times more Calcium, 8.3 times more Copper, 1.5 times more Iron, 10.5 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 1.2 times more Potassium, 7.1 times more Zinc and 19.1 times more Water than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 1.8 times more Selenium and 83 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.5 times more Fiber and 3 times more Protein than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 3.4 times more Energy, 25 times more Fat, 27.6 times more Saturated Fat, 1.9 times more Omega 3, 39.4 times more Omega 6 and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.