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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	California Red Kidney Beans	Recommended Dietary Allowance
Energy	155% 4500kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	187% 181g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	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	528% 687g	460% 598g	130g per day for Men 19-50 years
Sugars	340% 247g	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	73.7% 28g	655% 249g	38g per day for Men 19-50 years
Protein	111% 62g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	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	148% 590μg	985% 3940μg	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	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	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	37% 370mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	323% 26mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	197% 1380mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	347% 5200mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.54% 57g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 2 times more Vitamin B1, 2 times more Vitamin B5, 6 times more Vitamin B6, 6.7 times more Vitamin B9 and 9 times more Vitamin C than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular vs California Red Kidney Beans:

• Cookies, oatmeal, commercially prepared, regular have 3.1 times more Selenium and 47.3 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Calcium, 8.2 times more Copper, 3.6 times more Iron, 4.8 times more Magnesium, 2.9 times more Phosphorus, 10.5 times more Potassium and 3.2 times more Zinc than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Raw California Red Kidney Beans have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, oatmeal, commercially prepared, regular have 1.4 times more Energy, 72.4 times more Fat, 125.5 times more Saturated Fat, 1.5 times more Omega 3 and 44.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.9 times more Fiber and 3.9 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Cookies, oatmeal, commercially prepared, regular as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.