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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	51.6% 1497kcal	70.5% 2046kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	83.8% 81.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	84.5% 27g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	235% 306g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	36% 13.6g	38g per day for Men 19-50 years
Protein	197% 111g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	California Red 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	200% 2.4mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	64.5% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	56% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	88.5% 885mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	126% 1896mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, chocolate chip, commercially prepared, regular, lower fat per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Cookies, chocolate chip, commercially prepared, regular, lower fat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of California Red Kidney Beans has 2 times more Vitamin B1, 4.7 times more Vitamin B5, 18 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, lower fat provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw California Red 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 one pound.

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

• 1 pound of California Red Kidney Beans has more Calcium, 5.4 times more Copper, 2.9 times more Iron, 5 times more Magnesium, 2.5 times more Manganese, 6.4 times more Phosphorus, 11.1 times more Potassium and 4.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, lower fat contains 1.9 times more Selenium and 38 times more Sodium than Raw California Red Kidney Beans.
• 1 pound of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 8.3 times more Fiber and 4.1 times more Protein than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, lower fat contains 1.4 times more Energy, 71.6 times more Fat, 165.6 times more Saturated Fat, 3.9 times more Omega 3 and 98.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, lower fat offer comparable quantities of Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6