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

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, sugar free	3%	25%	72%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cookies, brownies, dry mix, sugar free	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	147% 4260kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	63% 20g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	197% 3.15g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	250% 42.5g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	168% 219g	130g per day for Men 19-50 years
Sugars	NA	NA	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	245% 93g	38g per day for Men 19-50 years
Protein	51.8% 29g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, sugar free	Boiled Royal 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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, sugar free	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	291% 2.62mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	111% 2.55mg	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	111% 3780mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	82% 9mg	11mg per day for Men 19-50 years
Water	0.95% 35g	18% 670g	3700g per day for Men 19-50 years

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

• 1 kilogram of Cookies, brownies, dry mix, sugar free has 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B3 than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 2.4 times more Vitamin B5, 13 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cookies, brownies, dry mix, sugar free.
• 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 Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Cookies, brownies, dry mix, sugar free has 1.7 times more Selenium and 16.6 times more Sodium than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 3.7 times more Calcium, 10.1 times more Copper, 1.8 times more Iron, 10.5 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus and 6.4 times more Zinc than Cookies, brownies, dry mix, sugar free.
• Both Cookies, brownies, dry mix, sugar free and Boiled Royal 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 3.5 times more Energy, 73.5 times more Fat, 84.1 times more Saturated Fat, 5.5 times more Omega 3, 118.1 times more Omega 6 and 3.7 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 2.2 times more Fiber and 3.3 times more Protein than Cookies, brownies, dry mix, sugar free.
• 1 kilogram of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6