Comparing Nutrients in 1 kilogram Cookies, Marie biscuit VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, Marie biscuit	California Red Kidney Beans	Recommended Dietary Allowance
Energy	140% 4060kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	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	543% 705g	460% 598g	130g per day for Men 19-50 years
Sugars	292% 212g	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	92% 35g	655% 249g	38g per day for Men 19-50 years
Protein	126% 70.5g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	451% 5.4mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	379% 4.93mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	241% 38.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	295% 1180μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79% 1.9μg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	0% 0mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	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	276% 1930mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	90% 3070mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	435% 239μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.18% 118g	3700g per day for Men 19-50 years

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

• Cookies, Marie biscuit have 2.3 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.4 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Cookies, Marie biscuit as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, Marie biscuit vs California Red Kidney Beans:

• Cookies, Marie biscuit have 7.5 times more Selenium and 33.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Calcium, 10.9 times more Copper, more Iron, 5.7 times more Magnesium, 2.1 times more Phosphorus, 4.9 times more Potassium and 4.2 times more Zinc than Cookies, Marie biscuit.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, Marie biscuit have 1.2 times more Energy, 42.3 times more Fat, 147 times more Saturated Fat, 1.4 times more Omega 3 and 28.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.1 times more Fiber and 3.5 times more Protein than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Cookies, Marie biscuit as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.