Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Boiled Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	20% 576kcal	70.5% 2046kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	83.8% 81.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	84.5% 27g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	235% 306g	130g per day for Men 19-50 years
Sugars	2% 1.45g	205% 149g	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	76.4% 29g	36% 13.6g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	64.5% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	56% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	7.68% 0.1mg	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	147% 590μg	70.3% 281μg	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	6.05% 5.44mg	0% 0mg	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	0.91% 0.14mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	16% 159mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	103% 0.93mg	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	126% 10mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	77.7% 1.8mg	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	89.4% 626mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	126% 1896mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.9% 33.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B5, 5.5 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 2 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 3.4 times more Vitamin B3 and 49 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Boiled All Types Kidney Beans have more Calcium, 1.3 times more Magnesium, 2.2 times more Phosphorus, 3 times more Potassium, 1.7 times more Zinc and 9.1 times more Water than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 1.5 times more Iron, 5.5 times more Selenium and 418 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.1 times more Fiber and 1.5 times more Protein than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 3.6 times more Energy, 35.8 times more Fat, 81.7 times more Saturated Fat, 1.9 times more Omega 3, 49.2 times more Omega 6, 3 times more Carbohydrate and 102.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.