Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	42.8% 1240kcal	154% 4470kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	393% 126g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	395% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	393% 511g	130g per day for Men 19-50 years
Sugars	NA	345% 250g	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	245% 93g	132% 50g	38g per day for Men 19-50 years
Protein	163% 91g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	37% 0.48mg	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	185% 740μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	167% 4μg	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	NA	591% 88.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	66% 660mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	250% 2.25mg	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	373% 30mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	NA	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	196% 1370mg	263% 1840mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	267% 147μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	142% 2130mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	82% 9mg	11mg per day for Men 19-50 years
Water	18% 669g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, chocolate cream covered biscuit sticks per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Cookies, chocolate cream covered biscuit sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Cookies, chocolate cream covered biscuit sticks:

• 1 kilogram of Boiled California Red Kidney Beans has 1.8 times more Vitamin B1, 2.2 times more Vitamin B6 and 4.4 times more Vitamin B9 than Cookies, chocolate cream covered biscuit sticks.
• While 1 kg of Cookies, chocolate cream covered biscuit sticks contains 3.2 times more Vitamin B2 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate cream covered biscuit sticks provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cookies, chocolate cream covered biscuit sticks:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Calcium, 1.3 times more Copper, 3.3 times more Iron, 1.3 times more Magnesium and 2.3 times more Potassium than Cookies, chocolate cream covered biscuit sticks.
• While 1 kg of Cookies, chocolate cream covered biscuit sticks contains 1.3 times more Phosphorus, 12.3 times more Selenium and 53.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate cream covered biscuit sticks contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 4.6 times more Omega 3 and 1.9 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• While 1 kg of Cookies, chocolate cream covered biscuit sticks contains 3.6 times more Energy, 250 times more Fat, 898.9 times more Saturated Fat, 335.5 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate cream covered biscuit sticks offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3