Comparing Nutrients in 1 kilogram Cookies, shortbread, commercially prepared, plain VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	177% 5140kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	270% 262g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	253% 81g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	574% 9.2g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	434% 73.7g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 638g	172% 224g	130g per day for Men 19-50 years
Sugars	299% 217g	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	4.14% 3g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 210g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	245% 93g	38g per day for Men 19-50 years
Protein	96% 53.7g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	294% 3.53mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	242% 3.14mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 32.8mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	80% 1.04mg	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	203% 810μg	185% 740μg	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	0% 0mg	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	163% 24.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 130mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	321% 2.9mg	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	373% 30mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	138% 3.18mg	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	94% 660mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.97% 36g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, shortbread, commercially prepared, plain vs Boiled California Red Kidney Beans:

• Cookies, shortbread, commercially prepared, plain have 2.7 times more Vitamin B1, 5.1 times more Vitamin B2, 6.1 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Vitamin B6 and more Vitamin C than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Cookies, shortbread, commercially prepared, plain as well as Boiled 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, shortbread, commercially prepared, plain vs Boiled California Red Kidney Beans:

• Cookies, shortbread, commercially prepared, plain have 1.2 times more Manganese, 5.2 times more Selenium and 88.3 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.1 times more Calcium, 3.2 times more Copper, 3.4 times more Magnesium, 2.1 times more Phosphorus, 4.8 times more Potassium, 1.8 times more Zinc and 18.6 times more Water than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Boiled California Red Kidney Beans have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, shortbread, commercially prepared, plain have 4.1 times more Energy, 291.3 times more Fat, 578.9 times more Saturated Fat, 28.7 times more Omega 3, 368.7 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 7.2 times more Fiber and 1.7 times more Protein than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.