Comparing Nutrients in 1 kilogram Cookies, sugar wafers with creme filling, regular VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	173% 5020kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	240% 232g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	372% 119g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	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	543% 706g	175% 228g	130g per day for Men 19-50 years
Sugars	592% 430g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 406g	NA	g per day for Men 19-50 years
Fiber	42% 16g	168% 64g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Boiled 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	31% 0.37mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 22mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	193% 770μg	325% 1300μg	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	167% 25mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	466% 37.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	103% 720mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, sugar wafers with creme filling, regular vs Boiled Kidney Beans:

• Cookies, sugar wafers with creme filling, regular have 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 83.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.3 times more Vitamin B1, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 4 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, sugar wafers with creme filling, regular vs Boiled Kidney Beans:

• Cookies, sugar wafers with creme filling, regular have 1.7 times more Iron, 3.4 times more Selenium and 103 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 3.3 times more Copper, 2.6 times more Magnesium, 1.9 times more Phosphorus, 3.5 times more Potassium, 2.3 times more Zinc and 40.3 times more Water than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Boiled All Types Kidney Beans have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, sugar wafers with creme filling, regular have 4 times more Energy, 46.5 times more Fat, 163 times more Saturated Fat, 23.6 times more Omega 6, 3.1 times more Carbohydrate and 134.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Omega 3, 4 times more Fiber and 2.3 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.