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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, molasses	Recommended Dietary Allowance
Energy	19.4% 562kcal	67.3% 1950kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	60% 58g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	45.5% 14.6g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	78% 102g	258% 335g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	12% 4.54g	38g per day for Men 19-50 years
Protein	74% 41.4g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	48.8% 0.59mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	84% 336μg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, molasses	Recommended Dietary Allowance
Calcium	30% 299mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	169% 13.5mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	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	88.8% 621mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	139% 2082mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, molasses per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Cookies, molasses to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Cookies, molasses contains 2.8 times more Vitamin B1, 4.3 times more Vitamin B2, 5.6 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, molasses provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both Boiled California Red Kidney Beans as well as Cookies, molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 1.4 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Zinc than Cookies, molasses.
• While 1 lb of Cookies, molasses contains 1.3 times more Copper, 2.2 times more Iron, 4 times more Manganese, 4.7 times more Selenium and 114.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, molasses contain similar levels of Calcium and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 9.3 times more Fiber and 1.6 times more Protein than Cookies, molasses.
• While 1 lb of Cookies, molasses contains 3.5 times more Energy, 142.2 times more Fat, 229.4 times more Saturated Fat, 2.8 times more Omega 3, 82.1 times more Omega 6 and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6