Comparing Nutrients in 1 kilogram Cookies, oatmeal, with raisins VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, oatmeal, with raisins	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	152% 4410kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	162% 158g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	170% 54.4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	466% 7.45g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	314% 53.3g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	530% 690g	175% 228g	130g per day for Men 19-50 years
Sugars	457% 331g	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	115% 83.4g	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	% 59g	NA	g per day for Men 19-50 years
Sucrose	% 182g	NA	g per day for Men 19-50 years
Fiber	87% 33g	168% 64g	38g per day for Men 19-50 years
Protein	105% 58.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	234% 2.8mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	166% 2.16mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	87.5% 350μg	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	28% 280mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	288% 23mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	349% 8mg	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	163% 1140mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, oatmeal, with raisins vs Boiled Kidney Beans:

• Cookies, oatmeal, with raisins have 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B6 and 3.7 times more Vitamin B9 than Cookies, oatmeal, with raisins.

Comparing minerals per 1 kilogram for Cookies, oatmeal, with raisins vs Boiled Kidney Beans:

• Cookies, oatmeal, with raisins have 1.9 times more Manganese, 5.4 times more Selenium and 322 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 1.8 times more Potassium, 1.5 times more Zinc and 8.4 times more Water than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Boiled All Types Kidney Beans have similar amounts of Calcium, Iron, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, oatmeal, with raisins have 3.5 times more Energy, 31.5 times more Fat, 74.5 times more Saturated Fat, 4.4 times more Omega 3, 49.4 times more Omega 6, 3 times more Carbohydrate and 103.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Fiber and 1.5 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.