Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Boiled Kidney Beans	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	43.8% 1270kcal	152% 4410kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	162% 158g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	170% 54.4g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	466% 7.45g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	314% 53.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	530% 690g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	457% 331g	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	115% 83.4g	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	% 59g	g per day for Men 19-50 years
Sucrose	NA	% 182g	g per day for Men 19-50 years
Fiber	168% 64g	87% 33g	38g per day for Men 19-50 years
Protein	155% 86.7g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	52.3% 0.68mg	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	NA	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	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, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	35% 350mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	154% 1.4mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	349% 8mg	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	163% 1140mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	18% 669g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cookies, oatmeal, with raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kidney Beans versus 1 kg of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Kidney Beans has 1.8 times more Vitamin B6 and 3.7 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cookies, oatmeal, with raisins:

• 1 kilogram of Boiled Kidney Beans has 1.3 times more Calcium, 1.6 times more Copper, 1.2 times more Magnesium, 1.2 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 1.9 times more Manganese, 5.4 times more Selenium and 322 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cookies, oatmeal, with raisins contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kidney Beans has 1.9 times more Fiber and 1.5 times more Protein than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 3.5 times more Energy, 31.5 times more Fat, 74.5 times more Saturated Fat, 4.4 times more Omega 3, 49.4 times more Omega 6, 3 times more Carbohydrate and 103.6 times more Sugars than Boiled All Types Kidney Beans.
• 1 kilogram of Boiled Kidney Beans provide inadequate amounts of Omega 6