Comparing Nutrients in 1 kilogram Cookies, brownies, dry mix, sugar free VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, sugar free	3%	25%	72%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, brownies, dry mix, sugar free	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	147% 4260kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	63% 20g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	197% 3.15g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	250% 42.5g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	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	111% 42g	195% 74g	38g per day for Men 19-50 years
Protein	51.8% 29g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, sugar free	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	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	120% 480μg	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	0% 0mg	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, sugar free	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	269% 2.42mg	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	190% 15mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	207% 4.77mg	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	81.4% 570mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	99% 3350mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	55.3% 830mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.95% 35g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, dry mix, sugar free VS Boiled Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Cookies, brownies, dry mix, sugar free has 1.9 times more Vitamin B2 and 2.1 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.4 times more Vitamin B5, 15 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cookies, brownies, dry mix, sugar free.
• Both Cookies, brownies, dry mix, sugar free and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cookies, brownies, dry mix, sugar free as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Cookies, brownies, dry mix, sugar free has 1.7 times more Selenium and 41.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.3 times more Calcium, 9.3 times more Copper, 1.9 times more Iron, 11.3 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus and 7.6 times more Zinc than Cookies, brownies, dry mix, sugar free.
• Both Cookies, brownies, dry mix, sugar free and Boiled Red Kidney Beans contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cookies, brownies, dry mix, sugar free lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, brownies, dry mix, sugar free has 3.4 times more Energy, 25 times more Fat, 28 times more Saturated Fat, 1.9 times more Omega 3, 39.7 times more Omega 6 and 3.5 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.8 times more Fiber and 3 times more Protein than Cookies, brownies, dry mix, sugar free.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6