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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Red Kidney Beans	Recommended Dietary Allowance
Energy	153% 4440kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	471% 613g	130g per day for Men 19-50 years
Sugars	512% 371g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	65% 36.3g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	132% 21mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	400% 13590mg	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	8% 120mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.67% 99g	3.18% 118g	3700g per day for Men 19-50 years

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

• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type has 1.3 times more Vitamin B2 and 7.4 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.3 times more Vitamin B1, 2.2 times more Vitamin B5, 7.9 times more Vitamin B6, 14.6 times more Vitamin B9 and 2.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw 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 Red Kidney Beans:

• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type has 23 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.9 times more Calcium, 3.1 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 2.6 times more Manganese, 6.7 times more Phosphorus, 10.5 times more Potassium and 5.2 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Red Kidney Beans contain similar levels of Selenium 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 1.3 times more Energy, 18.7 times more Fat, 63.3 times more Saturated Fat, 7.5 times more Omega 6 and 17.7 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.3 times more Omega 3, 8.4 times more Fiber and 6.2 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6