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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	California Red Kidney Beans	Recommended Dietary Allowance
Energy	171% 4970kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	170% 54.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	525% 682g	460% 598g	130g per day for Men 19-50 years
Sugars	634% 460g	NA	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	655% 249g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	California 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	96% 1.15mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	115% 460μg	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	234% 3510mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.5 times more Vitamin B5, more Vitamin B6, 8.6 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Raw California Red 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 California Red Kidney Beans:

• Cookies, chocolate sandwich, with extra creme filling have 2.5 times more Selenium and 31.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 12.2 times more Calcium, 3.3 times more Copper, 4.4 times more Magnesium, 2 times more Manganese, 5.9 times more Phosphorus, 10.9 times more Potassium and 3.3 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Raw California Red Kidney Beans have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate sandwich, with extra creme filling have 1.5 times more Energy, 98.1 times more Fat, 151.5 times more Saturated Fat and 44.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Omega 3, 9.2 times more Fiber and 5.6 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.