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

Macros Ratio

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

Macro Nutrients

	Cookies, oatmeal, with raisins	Boiled Red 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	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	466% 7.45g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	314% 53.3g	6.3% 1.07g	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	195% 74g	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 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	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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 280mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	349% 8mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, oatmeal, with raisins versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cookies, oatmeal, with raisins has 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 Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 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 Red Kidney Beans:

• 1 kilogram of Cookies, oatmeal, with raisins has 1.7 times more Manganese, 4.9 times more Selenium and 161 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.7 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.8 times more Potassium and 1.6 times more Zinc than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Boiled Red Kidney Beans contain similar levels of Calcium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, oatmeal, with raisins has 3.5 times more Energy, 31.5 times more Fat, 75.5 times more Saturated Fat, 4.4 times more Omega 3, 49.8 times more Omega 6, 3 times more Carbohydrate and 103.6 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.2 times more Fiber and 1.5 times more Protein than Cookies, oatmeal, with raisins.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6