Comparing Nutrients in 1 kilogram Cookies, chocolate chip, commercially prepared, special dietary VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, special dietary	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	155% 4500kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	173% 168g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	216% 3.46g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	275% 46.8g	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	565% 734g	175% 228g	130g per day for Men 19-50 years
Sugars	549% 398g	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	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	42% 16g	168% 64g	38g per day for Men 19-50 years
Protein	69.6% 39g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, special dietary	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.88mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	135% 540μg	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	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	70.7% 10.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, special dietary	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	46% 460mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	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	438% 35mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	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	58.5% 1990mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.38% 51g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, commercially prepared, special dietary vs Boiled Kidney Beans:

• Cookies, chocolate chip, commercially prepared, special dietary have 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 4.9 times more Vitamin B3 and 35.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 2.1 times more Vitamin K than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, commercially prepared, special dietary vs Boiled Kidney Beans:

• Cookies, chocolate chip, commercially prepared, special dietary have 1.3 times more Calcium, 1.6 times more Iron, 2.4 times more Selenium and 244 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Magnesium, 1.3 times more Phosphorus, 2 times more Potassium, 2.1 times more Zinc and 13.1 times more Water than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Boiled All Types Kidney Beans have similar amounts of Copper and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate chip, commercially prepared, special dietary have 3.5 times more Energy, 33.6 times more Fat, 57.3 times more Saturated Fat, 2 times more Omega 3, 43.3 times more Omega 6, 3.2 times more Carbohydrate and 124.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Fiber and 2.2 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.