Comparing Nutrients in 1 kilogram Cookies, chocolate sandwich, with extra creme filling VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	171% 4970kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	170% 54.5g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	525% 682g	175% 228g	130g per day for Men 19-50 years
Sugars	634% 460g	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	4.97% 3.6g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 445g	NA	g per day for Men 19-50 years
Fiber	71% 27g	168% 64g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	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	96% 1.15mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	115% 460μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	126% 19mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	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	975% 78mg	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	216% 4.97mg	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	99% 690mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	234% 3510mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate sandwich, with extra creme filling vs Boiled Kidney Beans:

• Cookies, chocolate sandwich, with extra creme filling have 2.1 times more Vitamin B2, 3.4 times more Vitamin B3 and 63 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B5, more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling 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 sandwich, with extra creme filling vs Boiled Kidney Beans:

• Cookies, chocolate sandwich, with extra creme filling have 1.6 times more Copper, 3.5 times more Iron, 7.4 times more Selenium and 351 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 2 times more Phosphorus, 3 times more Potassium, 1.3 times more Zinc and 40.6 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Boiled All Types Kidney Beans have similar amounts of Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate sandwich, with extra creme filling have 3.9 times more Energy, 49 times more Fat, 74.7 times more Saturated Fat, 22.4 times more Omega 6, 3 times more Carbohydrate and 143.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Omega 3, 2.4 times more Fiber and 2 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.