Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Boiled Red Kidney Beans	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	43.8% 1270kcal	140% 4060kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	165% 53g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	543% 705g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	292% 212g	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	195% 74g	92% 35g	38g per day for Men 19-50 years
Protein	155% 86.7g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cookies, Marie biscuit	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	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	379% 4.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	241% 38.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	57% 0.74mg	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	295% 1180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79% 1.9μg	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	2% 0.3mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	28% 280mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	112% 1mg	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	368% 29.4mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	276% 1930mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	90% 3070mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	435% 239μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	18% 669g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cookies, Marie biscuit per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Cookies, Marie biscuit:

• 1 kilogram of Boiled Red Kidney Beans has 1.6 times more Vitamin B6 and 2.2 times more Vitamin K than Cookies, Marie biscuit.
• While 1 kg of Cookies, Marie biscuit contains 3.4 times more Vitamin B1, 8.5 times more Vitamin B2, 6.7 times more Vitamin B3, more Vitamin B12 and 15 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, Marie biscuit provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Boiled Red Kidney Beans as well as Cookies, Marie biscuit have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Cookies, Marie biscuit:

• 1 kilogram of Boiled Red Kidney Beans has more Calcium, 2.4 times more Copper, more Iron, 1.6 times more Magnesium, 1.3 times more Potassium and 1.8 times more Zinc than Cookies, Marie biscuit.
• While 1 kg of Cookies, Marie biscuit contains 1.4 times more Phosphorus, 19.9 times more Selenium and 185 times more Sodium than Boiled Red Kidney Beans.
• 1 kilogram of Cookies, Marie biscuit lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.4 times more Omega 3, 2.1 times more Fiber and 1.2 times more Protein than Cookies, Marie biscuit.
• While 1 kg of Cookies, Marie biscuit contains 3.2 times more Energy, 21.2 times more Fat, 73.5 times more Saturated Fat, 14.5 times more Omega 6, 3.1 times more Carbohydrate and 66.1 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6