Comparing Nutrients in 1 kilogram Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	170% 4920kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	255% 247g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	253% 81g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	548% 8.77g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	442% 75g	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	503% 654g	175% 228g	130g per day for Men 19-50 years
Sugars	454% 329g	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	5.38% 3.9g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 313g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	168% 64g	38g per day for Men 19-50 years
Protein	91% 51g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled 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	243% 2.92mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	180% 720μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.5% 0.3μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	281% 337μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	359% 3.23mg	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	698% 55.8mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	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	156% 1090mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	207% 3110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.96% 35.7g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Boiled Kidney Beans:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.8 times more Vitamin B1, 5.1 times more Vitamin B2, 4.6 times more Vitamin B3, more Vitamin B12, 67 times more Vitamin E and 4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Boiled Kidney Beans:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.5 times more Copper, 2.5 times more Iron, 1.4 times more Manganese, 3.5 times more Selenium and 311 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Calcium, 1.3 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Zinc and 18.8 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Boiled All Types Kidney Beans have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 3.9 times more Energy, 49.4 times more Fat, 110.8 times more Saturated Fat, 5.2 times more Omega 3, 69.6 times more Omega 6, 2.9 times more Carbohydrate and 102.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Fiber and 1.7 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.