Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	California Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	114% 3300kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	108% 34.6g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	104% 17.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	570% 741g	130g per day for Men 19-50 years
Sugars	NA	321% 233g	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	655% 249g	29% 11g	38g per day for Men 19-50 years
Protein	435% 244g	123% 69g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	251% 3.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	17% 0.22mg	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	985% 3940μg	258% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	195% 1950mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	174% 1.57mg	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	1169% 94mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	223% 3350mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, animal crackers (includes arrowroot, tea biscuits) per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Cookies, animal crackers (includes arrowroot, tea biscuits) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 1 kilogram of California Red Kidney Beans has 1.5 times more Vitamin B1, 2.1 times more Vitamin B5, 18 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 1 kg of Cookies, animal crackers (includes arrowroot, tea biscuits) contains 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 1 kilogram of California Red Kidney Beans has 4.5 times more Calcium, 7 times more Copper, 3.4 times more Iron, 8.9 times more Magnesium, 2.4 times more Manganese, 3.6 times more Phosphorus, 14.9 times more Potassium and 4 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 1 kg of Cookies, animal crackers (includes arrowroot, tea biscuits) contains 2.2 times more Selenium and 30.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 22.6 times more Fiber and 3.5 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 1 kg of Cookies, animal crackers (includes arrowroot, tea biscuits) contains 1.4 times more Energy, 55.2 times more Fat, 96.2 times more Saturated Fat and 32.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, animal crackers (includes arrowroot, tea biscuits) offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6