Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Boiled Kidney Beans	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	43.8% 1270kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	189% 183g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	163% 52.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	276% 4.4g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	411% 70g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	428% 556g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	433% 314g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	155% 86.7g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	35.4% 0.46mg	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	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	35% 350mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	152% 1.37mg	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	235% 19mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	358% 8.24mg	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	134% 940mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	333% 5000mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	18% 669g	5.97% 221g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cookies, oatmeal sandwich, with creme filling:

• Boiled All Types Kidney Beans have 2.6 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5 and 73.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cookies, oatmeal sandwich, with creme filling:

• Boiled All Types Kidney Beans have more Calcium, 1.6 times more Copper, 1.5 times more Phosphorus, 3 times more Potassium, 1.5 times more Zinc and 3 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.9 times more Manganese, 6.2 times more Selenium and 500 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, oatmeal sandwich, with creme filling have similar amounts of Iron and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.5 times more Fiber and 3.3 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 3.1 times more Energy, 36.6 times more Fat, 71.6 times more Saturated Fat, 2.6 times more Omega 3, 64.7 times more Omega 6, 2.4 times more Carbohydrate and 98 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.