Comparing Nutrients in 1 kilogram Cookies, chocolate chip, commercially prepared, soft-type VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	California Red Kidney Beans	Recommended Dietary Allowance
Energy	153% 4440kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	460% 598g	130g per day for Men 19-50 years
Sugars	512% 371g	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	87.3% 63.3g	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	% 83.4g	NA	g per day for Men 19-50 years
Sucrose	% 221g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	655% 249g	38g per day for Men 19-50 years
Protein	65% 36.3g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	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	117% 1.4mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	67.5% 270μg	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	NA	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	103% 15.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	509% 40.7mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	87% 610mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	184% 2760mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.67% 99g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type vs California Red Kidney Beans:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.3 times more Vitamin B2 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Vitamin B1, 2.2 times more Vitamin B5, 7.9 times more Vitamin B6 and 14.6 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, commercially prepared, soft-type vs California Red Kidney Beans:

• Cookies, chocolate chip, commercially prepared, soft-type have 25.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 11.5 times more Calcium, 4.8 times more Copper, 2.3 times more Iron, 5.5 times more Magnesium, 2.4 times more Manganese, 6.6 times more Phosphorus, 11.5 times more Potassium and 4.7 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Raw California Red Kidney Beans have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.3 times more Energy, 79.1 times more Fat, 270.9 times more Saturated Fat and 31.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Omega 3, 13.8 times more Fiber and 6.7 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.