Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Boiled Kidney Beans	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	43.8% 1270kcal	153% 4440kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	305% 98g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	506% 658g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	512% 371g	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	87.3% 63.3g	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	% 83.4g	g per day for Men 19-50 years
Sucrose	NA	% 221g	g per day for Men 19-50 years
Fiber	168% 64g	47.4% 18g	38g per day for Men 19-50 years
Protein	155% 86.7g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, chocolate chip, commercially prepared, soft-type	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	38.5% 0.5mg	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	67.5% 270μg	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	NA	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	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	35% 350mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	252% 2.27mg	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	184% 4.23mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	184% 2760mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	18% 669g	2.67% 99g	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, soft-type:

• Boiled All Types Kidney Beans have 2.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 3.5 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 4.9 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 51.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cookies, chocolate chip, commercially prepared, soft-type:

• Boiled All Types Kidney Beans have 2.1 times more Calcium, 1.4 times more Magnesium, 2.3 times more Phosphorus, 3.1 times more Potassium, 1.9 times more Zinc and 6.8 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 1.8 times more Iron, 2.8 times more Selenium and 276 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Copper and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 3 times more Omega 3, 3.6 times more Fiber and 2.4 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 3.5 times more Energy, 39.5 times more Fat, 133.6 times more Saturated Fat, 15.9 times more Omega 6, 2.9 times more Carbohydrate and 115.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 1 kg.