Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Boiled Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	43.8% 1270kcal	170% 4920kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	255% 247g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	253% 81g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	548% 8.77g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	442% 75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	503% 654g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	454% 329g	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	5.38% 3.9g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 313g	g per day for Men 19-50 years
Fiber	168% 64g	52.6% 20g	38g per day for Men 19-50 years
Protein	155% 86.7g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	243% 2.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	44.6% 0.58mg	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	325% 1300μg	180% 720μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	281% 337μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	35% 350mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	359% 3.23mg	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	698% 55.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	270% 6.2mg	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	156% 1090mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	207% 3110mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	18% 669g	0.96% 35.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.8 times more Vitamin B1, 5.1 times more Vitamin B2, 4.6 times more Vitamin B3, more Vitamin B12, 67 times more Vitamin E and 4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Boiled All Types Kidney Beans have 1.7 times more Calcium, 1.3 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Zinc and 18.8 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.5 times more Copper, 2.5 times more Iron, 1.4 times more Manganese, 3.5 times more Selenium and 311 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 3.2 times more Fiber and 1.7 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 3.9 times more Energy, 49.4 times more Fat, 110.8 times more Saturated Fat, 5.2 times more Omega 3, 69.6 times more Omega 6, 2.9 times more Carbohydrate and 102.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.