Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Boiled Red Kidney Beans	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	43.8% 1270kcal	173% 5020kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	240% 232g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	372% 119g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	150% 25.5g	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% 706g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	592% 430g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 406g	g per day for Men 19-50 years
Fiber	195% 74g	42% 16g	38g per day for Men 19-50 years
Protein	155% 86.7g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	136% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	33% 0.43mg	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	193% 770μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	28% 280mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	183% 4.2mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	18% 669g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cookies, sugar wafers with creme filling, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Cookies, sugar wafers with creme filling, regular 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, sugar wafers with creme filling, regular:

• 1 kilogram of Boiled Red Kidney Beans has 4.3 times more Vitamin B1, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 4 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 83.3 times more Vitamin E than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Cookies, sugar wafers with creme filling, regular:

• 1 kilogram of Boiled Red Kidney Beans has 3.7 times more Copper, 2.8 times more Magnesium, 2 times more Phosphorus, 3.4 times more Potassium and 2.5 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 1.3 times more Iron, 3.1 times more Selenium and 51.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, sugar wafers with creme filling, regular contain similar levels of Calcium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.8 times more Omega 3, 4.6 times more Fiber and 2.3 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 4 times more Energy, 46.5 times more Fat, 165.3 times more Saturated Fat, 23.9 times more Omega 6, 3.1 times more Carbohydrate and 134.2 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6