Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Boiled Kidney Beans	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	20% 576kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	267% 45.4g	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	231% 301g	130g per day for Men 19-50 years
Sugars	2% 1.45g	0% 0g	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	171% 65g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, sugar wafer, with creme filling, sugar free	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	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	3.14% 0.041mg	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	47.6% 191μg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	16% 159mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	19% 0.17mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	50% 1.15mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cookies, sugar wafer, with creme filling, sugar free per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kidney Beans versus 1 lb of Cookies, sugar wafer, with creme filling, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cookies, sugar wafer, with creme filling, sugar free:

• 1 pound of Boiled Kidney Beans has 2.2 times more Vitamin B5, 13.3 times more Vitamin B6, 3.1 times more Vitamin B9 and 3.2 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B3 and 102.7 times more Vitamin E than Boiled All Types Kidney Beans.
• 1 pound of Boiled Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled All Types Kidney Beans as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cookies, sugar wafer, with creme filling, sugar free:

• 1 pound of Boiled Kidney Beans has more Calcium, 5.7 times more Copper, 1.7 times more Iron, 6 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus, 7.1 times more Potassium and 5 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 5.7 times more Selenium and 71 times more Sodium than Boiled All Types Kidney Beans.
• 1 pound of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kidney Beans has 2.4 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 4.2 times more Energy, 57.1 times more Fat, 58.3 times more Saturated Fat, 4.4 times more Omega 3, 92.6 times more Omega 6, 2.9 times more Carbohydrate and 2.2 times more Fiber than Boiled All Types Kidney Beans.
• 1 pound of Boiled Kidney Beans provide inadequate amounts of Omega 6