Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Boiled Kidney Beans	Cookies, fig bars	Recommended Dietary Allowance
Energy	43.8% 1270kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	75.3% 73g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	545% 709g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	639% 464g	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	121% 46g	38g per day for Men 19-50 years
Protein	155% 86.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	57.7% 0.75mg	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	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	3.33% 3mg	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	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, fig bars	Recommended Dietary Allowance
Calcium	35% 350mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	163% 1.47mg	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	363% 29mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	149% 3.43mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	18% 669g	4.46% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cookies, fig bars:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B6, 3.7 times more Vitamin B9, 4 times more Vitamin C and 1.4 times more Vitamin K than Cookies, fig bars.
• While Cookies, fig bars contain more Vitamin A, 3.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 21.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, fig bars have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cookies, fig bars have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cookies, fig bars:

• Boiled All Types Kidney Beans have 1.5 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 2.6 times more Zinc and 4.1 times more Water than Cookies, fig bars.
• While Cookies, fig bars contain 1.8 times more Calcium, 1.3 times more Iron, 3 times more Selenium and 350 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.4 times more Fiber and 2.3 times more Protein than Cookies, fig bars.
• While Cookies, fig bars contain 2.7 times more Energy, 14.6 times more Fat, 15.4 times more Saturated Fat, 23.9 times more Omega 6, 3.1 times more Carbohydrate and 144.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, fig bars have similar amounts of Omega 3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.