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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	153% 4440kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	175% 228g	130g per day for Men 19-50 years
Sugars	512% 371g	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	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	195% 74g	38g per day for Men 19-50 years
Protein	65% 36.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	67.5% 270μg	325% 1300μg	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	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	103% 15.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	184% 2760mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	2.67% 99g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, chocolate chip, commercially prepared, soft-type versus 1 kg of Boiled 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, soft-type vs Boiled Red Kidney Beans:

• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type has 4.9 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 51.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 3.5 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type has 1.4 times more Iron, 2.6 times more Selenium and 138 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Calcium, 1.6 times more Magnesium, 2.3 times more Phosphorus, 3.1 times more Potassium and 2 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Boiled Red Kidney Beans contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type has 3.5 times more Energy, 39.5 times more Fat, 135.4 times more Saturated Fat, 16.1 times more Omega 6, 2.9 times more Carbohydrate and 115.9 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.9 times more Omega 3, 4.1 times more Fiber and 2.4 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6