Comparing Nutrients in 1 kilogram Cookies, gluten-free, chocolate wafer VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	187% 5410kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	478% 153g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	77.5% 1.24g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	126% 21.3g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 628g	172% 224g	130g per day for Men 19-50 years
Sugars	565% 410g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 371g	NA	g per day for Men 19-50 years
Fiber	42% 16g	245% 93g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	80% 1.04mg	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	NA	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	109% 1090mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	321% 2.9mg	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	459% 36.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	138% 3.18mg	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	206% 1440mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	81.3% 1220mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, gluten-free, chocolate wafer versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, gluten-free, chocolate wafer vs Boiled California Red Kidney Beans:

• 1 kilogram of Cookies, gluten-free, chocolate wafer has 2 times more Vitamin B5 than Boiled California Red Kidney Beans.

Comparing minerals per 1 kilogram for Cookies, gluten-free, chocolate wafer vs Boiled California Red Kidney Beans:

• 1 kilogram of Cookies, gluten-free, chocolate wafer has 1.7 times more Calcium, 1.2 times more Iron, 1.3 times more Manganese and 30.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Cookies, gluten-free, chocolate wafer and Boiled California Red Kidney Beans contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, gluten-free, chocolate wafer has 4.4 times more Energy, 338 times more Fat, 1092.8 times more Saturated Fat, 3.9 times more Omega 3, 106.7 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 5.8 times more Fiber and 2.2 times more Protein than Cookies, gluten-free, chocolate wafer.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6