Comparing Nutrients in 1 kilogram Cookies, peanut butter sandwich, regular VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	165% 4780kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	217% 37g	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	505% 656g	175% 228g	130g per day for Men 19-50 years
Sugars	489% 354g	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	50% 19g	168% 64g	38g per day for Men 19-50 years
Protein	157% 88g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Boiled 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	271% 3.25mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	234% 37.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	153% 610μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	125% 18.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	53% 530mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	325% 26mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	397% 9.1mg	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	269% 1880mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	245% 3680mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.76% 28g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, peanut butter sandwich, regular vs Boiled Kidney Beans:

• Cookies, peanut butter sandwich, regular have 2 times more Vitamin B1, 4.5 times more Vitamin B2, 6.5 times more Vitamin B3, 4.2 times more Vitamin B5, more Vitamin B12 and 62.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B9, 12 times more Vitamin C and 2.2 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Cookies, peanut butter sandwich, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, peanut butter sandwich, regular vs Boiled Kidney Beans:

• Cookies, peanut butter sandwich, regular have 1.5 times more Calcium, 2.1 times more Manganese, 1.4 times more Phosphorus, 7 times more Selenium and 368 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Potassium and 23.9 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, peanut butter sandwich, regular have 3.8 times more Energy, 42.2 times more Fat, 68.4 times more Saturated Fat, 34.1 times more Omega 6, 2.9 times more Carbohydrate and 110.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Omega 3 and 3.4 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Cookies, peanut butter sandwich, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.