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

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	20% 576kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	169% 54g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	68% 11.6g	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	246% 320g	130g per day for Men 19-50 years
Sugars	2% 1.45g	269% 195g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 184g	g per day for Men 19-50 years
Fiber	76.4% 29g	19% 7.26g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, sugar wafers with creme filling, regular	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	15% 0.2mg	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	147% 590μg	87.3% 349μg	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	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	16% 159mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	83% 1.9mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.2% 7.53g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 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.
• While Cookies, sugar wafers with creme filling, regular contain 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.
• Both Boiled All Types Kidney Beans as well as Cookies, sugar wafers with creme filling, regular 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, sugar wafers with creme filling, regular:

• Boiled All Types Kidney Beans have 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.
• While Cookies, sugar wafers with creme filling, regular contain 1.7 times more Iron, 3.4 times more Selenium and 103 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, sugar wafers with creme filling, regular have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.8 times more Omega 3, 4 times more Fiber and 2.3 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 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.
• Both Boiled All Types Kidney Beans as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.