Comparing Nutrients in 1 kilogram Cookies, chocolate chip, commercially prepared, regular, lower fat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, lower fat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	156% 4510kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	185% 179g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	186% 59.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	206% 3.3g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	519% 675g	460% 598g	130g per day for Men 19-50 years
Sugars	453% 328g	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	79% 30g	655% 249g	38g per day for Men 19-50 years
Protein	107% 59.7g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, lower fat	California 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	219% 2.63mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	155% 620μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, lower fat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	1222% 11mg	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	403% 32.2mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	171% 3.94mg	435% 10mg	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	90% 630mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	279% 4180mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2% 73.6g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, lower fat VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, chocolate chip, commercially prepared, regular, lower fat versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, commercially prepared, regular, lower fat vs California Red Kidney Beans:

• 1 kg of Raw California Red Kidney Beans contains 2 times more Vitamin B1, 4.7 times more Vitamin B5, 18 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B6 and Vitamin C
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, commercially prepared, regular, lower fat vs California Red Kidney Beans:

• 1 kilogram of Cookies, chocolate chip, commercially prepared, regular, lower fat has 1.9 times more Selenium and 38 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains more Calcium, 5.4 times more Copper, 2.9 times more Iron, 5 times more Magnesium, 2.5 times more Manganese, 6.4 times more Phosphorus, 11.1 times more Potassium and 4.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• 1 kilogram of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, chocolate chip, commercially prepared, regular, lower fat has 1.4 times more Energy, 71.6 times more Fat, 165.6 times more Saturated Fat, 3.9 times more Omega 3 and 98.3 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 8.3 times more Fiber and 4.1 times more Protein than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and California Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6