Comparing Nutrients in 1 kilogram Cookies, fig bars VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, fig bars	California Red Kidney Beans	Recommended Dietary Allowance
Energy	120% 3480kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	75.3% 73g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	152% 26g	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	545% 709g	460% 598g	130g per day for Men 19-50 years
Sugars	639% 464g	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	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	121% 46g	655% 249g	38g per day for Men 19-50 years
Protein	66% 37g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	87.5% 350μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	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	43.3% 6.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	64% 640mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	363% 29mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	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	88.6% 620mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	4.46% 165g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fig bars VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, fig bars versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, fig bars vs California Red Kidney Beans:

• 1 kilogram of Cookies, fig bars has more Vitamin B12 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 3.3 times more Vitamin B1, 2.1 times more Vitamin B5, 5.3 times more Vitamin B6, 11.3 times more Vitamin B9 and 15 times more Vitamin C than Cookies, fig bars.
• Both Cookies, fig bars and California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cookies, fig bars have insufficient amounts of Vitamin C
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cookies, fig bars as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, fig bars vs California Red Kidney Beans:

• 1 kilogram of Cookies, fig bars has 31.8 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 3 times more Calcium, 7.5 times more Copper, 3.2 times more Iron, 5.9 times more Magnesium, 2.9 times more Manganese, 6.5 times more Phosphorus, 7.2 times more Potassium and 6.5 times more Zinc than Cookies, fig bars.
• Both Cookies, fig bars and California Red Kidney Beans contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, fig bars has 29.2 times more Fat, 31.2 times more Saturated Fat, 2.2 times more Omega 3 and 47.8 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 5.4 times more Fiber and 6.6 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6