Comparing Nutrients in 1 kilogram Red Kidney Beans VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	116% 3370kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	272% 264g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	232% 74.3g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	168% 28.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	511% 664g	130g per day for Men 19-50 years
Sugars	29% 21g	684% 496g	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	400% 152g	137% 52g	38g per day for Men 19-50 years
Protein	402% 225g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	34% 0.44mg	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	45% 180μg	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	14% 2.1mg	105% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	83% 830mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	350% 3.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	162% 3.72mg	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	580% 4060mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	217% 3260mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• 1 kilogram of Red Kidney Beans has 6.4 times more Vitamin B1, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 9 times more Vitamin B6, 21.9 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contains more Vitamin B12, 7.5 times more Vitamin E and 2 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• 1 kilogram of Red Kidney Beans has 2.4 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 3.5 times more Magnesium, 3 times more Manganese, 4.5 times more Phosphorus, 5.7 times more Potassium and 4.8 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contains 27.2 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.5 times more Omega 3, 2.9 times more Fiber and 6.3 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contains 1.4 times more Energy, 24.9 times more Fat, 48.2 times more Saturated Fat, 12.5 times more Omega 6 and 23.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6