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

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, sugar free	3%	25%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, brownies, dry mix, sugar free	Red Kidney Beans	Recommended Dietary Allowance
Energy	147% 4260kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	63% 20g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	197% 3.15g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	250% 42.5g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	51.8% 29g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, sugar free	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, sugar free	Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	99% 3350mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	55.3% 830mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.95% 35g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, dry mix, sugar free VS 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 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 Red Kidney Beans:

• 1 kg of Raw Red Kidney Beans contains 4.4 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 8.6 times more Vitamin B5, 49.6 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• 1 kilogram of Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Cookies, brownies, dry mix, sugar free as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Cookies, brownies, dry mix, sugar free has 6.9 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.9 times more Calcium, 26.9 times more Copper, 4.4 times more Iron, 34.5 times more Magnesium, 5.5 times more Manganese, 7.1 times more Phosphorus, 4.1 times more Potassium, 1.6 times more Selenium and 19.9 times more Zinc than Cookies, brownies, dry mix, sugar free.
• 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 1.3 times more Energy, 11.8 times more Fat, 13.1 times more Saturated Fat, 18.6 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.6 times more Fiber and 7.8 times more Protein than Cookies, brownies, dry mix, sugar free.
• Both Cookies, brownies, dry mix, sugar free and Red Kidney Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6