Comparing Nutrients in 1 kilogram Cookies, oatmeal, commercially prepared, regular VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	155% 4500kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	187% 181g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	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	528% 687g	175% 228g	130g per day for Men 19-50 years
Sugars	340% 247g	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	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	73.7% 28g	168% 64g	38g per day for Men 19-50 years
Protein	111% 62g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	223% 2.67mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	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	148% 590μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.56% 5mg	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	17.3% 2.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	37% 370mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	323% 26mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	197% 1380mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	347% 5200mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.54% 57g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, oatmeal, commercially prepared, regular vs Boiled Kidney Beans:

• Cookies, oatmeal, commercially prepared, regular have 1.7 times more Vitamin B1, 4 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 8.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.4 times more Vitamin C than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 1 kg.
• Both Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular vs Boiled Kidney Beans:

• Cookies, oatmeal, commercially prepared, regular have 2 times more Manganese, 8.9 times more Selenium and 520 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 1.3 times more Magnesium, 2.9 times more Potassium, 1.3 times more Zinc and 11.7 times more Water than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Boiled All Types Kidney Beans have similar amounts of Calcium, Iron and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, oatmeal, commercially prepared, regular have 3.5 times more Energy, 36.2 times more Fat, 61.9 times more Saturated Fat, 22.3 times more Omega 6, 3 times more Carbohydrate and 77.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Omega 3, 2.3 times more Fiber and 1.4 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.