Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Boiled Kidney Beans	Cookies, molasses	Recommended Dietary Allowance
Energy	20% 576kcal	67.3% 1950kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	60% 58g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	45.5% 14.6g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	43.8% 7.44g	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	258% 335g	130g per day for Men 19-50 years
Sugars	2% 1.45g	110% 80g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, molasses	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	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	36.3% 0.47mg	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	101% 404μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, molasses	Recommended Dietary Allowance
Calcium	16% 159mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	188% 1.7mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	248% 5.7mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	139% 2082mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.71% 26.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cookies, molasses:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Cookies, molasses.
• While Cookies, molasses contain 2.2 times more Vitamin B1, 4.6 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, molasses have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Cookies, molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cookies, molasses:

• Boiled All Types Kidney Beans have 1.5 times more Phosphorus, 2.2 times more Zinc and 11.5 times more Water than Cookies, molasses.
• While Cookies, molasses contain 2.1 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 2.9 times more Manganese, 5.1 times more Selenium and 459 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, molasses have similar amounts of Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.9 times more Omega 3, 6.4 times more Fiber and 1.5 times more Protein than Cookies, molasses.
• While Cookies, molasses contain 3.4 times more Energy, 25.6 times more Fat, 44 times more Saturated Fat, 15.2 times more Omega 6, 3.2 times more Carbohydrate and 55 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.