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

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Red Kidney Beans	Recommended Dietary Allowance
Energy	173% 5020kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	240% 232g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	372% 119g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	471% 613g	130g per day for Men 19-50 years
Sugars	592% 430g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	31% 0.37mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 22mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Red Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	3.18% 118g	3700g per day for Men 19-50 years

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

• Cookies, sugar wafers with creme filling, regular have 11.9 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 16.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B5, 9.2 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C and 2.7 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Raw Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Red 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 Red Kidney Beans:

• Cookies, sugar wafers with creme filling, regular have 8.6 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.1 times more Calcium, 10.6 times more Copper, 1.8 times more Iron, 8.6 times more Magnesium, 2.6 times more Manganese, 5.6 times more Phosphorus, 11.6 times more Potassium and 6.5 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Raw Red Kidney Beans have similar amounts of Selenium per 1 kg.
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Red Kidney Beans have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, sugar wafers with creme filling, regular have 1.5 times more Energy, 21.9 times more Fat, 77.3 times more Saturated Fat, 11.2 times more Omega 6 and 20.5 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.9 times more Omega 3, 9.5 times more Fiber and 5.9 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Raw Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.