Comparing Nutrients in 1 kilogram Cookies, brownies, dry mix, regular VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, regular	4%	29%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, brownies, dry mix, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	150% 4340kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	154% 149g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	326% 55.5g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	NA	168% 64g	38g per day for Men 19-50 years
Protein	71.4% 40g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	92% 1.2mg	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	87.5% 350μg	325% 1300μg	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	3.33% 3mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	307% 2.76mg	240% 2.16mg	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	249% 20mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	187% 4.3mg	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	117% 820mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	202% 3030mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.76% 28g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, brownies, dry mix, regular vs Boiled Kidney Beans:

• Cookies, brownies, dry mix, regular have 2.8 times more Vitamin B2 and 3.3 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 3.7 times more Vitamin B9 and 4 times more Vitamin C than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Cookies, brownies, dry mix, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cookies, brownies, dry mix, regular vs Boiled Kidney Beans:

• Cookies, brownies, dry mix, regular have 1.3 times more Copper, 2.4 times more Selenium and 303 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Calcium, 1.7 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Zinc and 23.9 times more Water than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Boiled All Types Kidney Beans have similar amounts of Iron, Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, brownies, dry mix, regular have 3.4 times more Energy, 29.8 times more Fat, 34.5 times more Saturated Fat, 4.5 times more Omega 3, 51.4 times more Omega 6 and 3.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Protein than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.