Comparing Nutrients in 1 kilogram Cookies, sugar wafer, chocolate-covered VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	181% 5260kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	539% 172g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	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	508% 660g	175% 228g	130g per day for Men 19-50 years
Sugars	713% 517g	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	89.5% 34g	168% 64g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	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	78.3% 0.94mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	37.5% 150μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	62.5% 1.5μg	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	144% 21.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.5% 69μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	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	155% 12.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	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	167% 1170mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	91% 3110mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	92% 1380mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, sugar wafer, chocolate-covered vs Boiled Kidney Beans:

• Cookies, sugar wafer, chocolate-covered have 3.7 times more Vitamin B2, more Vitamin B12 and 72 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B6, 8.7 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin K per 1 kg.
• Both Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered vs Boiled Kidney Beans:

• Cookies, sugar wafer, chocolate-covered have 1.2 times more Copper, 4.9 times more Selenium and 138 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Calcium, 1.8 times more Iron, 1.3 times more Potassium, 1.6 times more Zinc and 38.7 times more Water than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Boiled All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, sugar wafer, chocolate-covered have 4.1 times more Energy, 55.2 times more Fat, 236.2 times more Saturated Fat, 1.7 times more Omega 3, 36 times more Omega 6, 2.9 times more Carbohydrate and 161.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Fiber and 2.5 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.