Comparing Nutrients in 1 kilogram Cookies, chocolate chip, dry mix VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	171% 4970kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	260% 83g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	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	508% 661g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	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	NA	168% 64g	38g per day for Men 19-50 years
Protein	82% 46g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Boiled 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	163% 1.95mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	158% 2.05mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	128% 510μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	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	259% 20.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	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	114% 800mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	193% 2900mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.81% 30g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, dry mix vs Boiled Kidney Beans:

• Cookies, chocolate chip, dry mix have 1.2 times more Vitamin B1, 3.5 times more Vitamin B2 and 3.4 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B5, 7.1 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, dry mix vs Boiled Kidney Beans:

• Cookies, chocolate chip, dry mix have 1.2 times more Calcium, 1.4 times more Copper, 2.2 times more Selenium and 290 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Phosphorus, 1.9 times more Potassium, 1.7 times more Zinc and 22.3 times more Water than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Boiled All Types Kidney Beans have similar amounts of Iron, Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate chip, dry mix have 3.9 times more Energy, 50.4 times more Fat, 113.9 times more Saturated Fat, 23 times more Omega 6 and 2.9 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Omega 3 and 1.9 times more Protein than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.