Comparing Nutrients in 1 pound California Red Kidney Beans VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	California Red Kidney Beans	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	51.6% 1497kcal	80.6% 2336kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	149% 47.6g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	68.2% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	260% 337g	130g per day for Men 19-50 years
Sugars	NA	265% 192g	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	% 192g	g per day for Men 19-50 years
Fiber	297% 113g	0% 0g	38g per day for Men 19-50 years
Protein	197% 111g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	88.5% 885mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	0% 0mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	3.75% 0.086mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, gluten-free, lemon wafer per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Cookies, gluten-free, lemon wafer 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, gluten-free, lemon wafer:

• 1 pound of California Red Kidney Beans has 11.8 times more Vitamin B1, 3 times more Vitamin B2, 31.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 1 pound of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 1 pound for California Red Kidney Beans vs Cookies, gluten-free, lemon wafer:

• 1 pound of California Red Kidney Beans has 21.7 times more Calcium, more Copper, 51.9 times more Iron, 53.3 times more Magnesium, 52.6 times more Manganese, 10.4 times more Phosphorus, 41.4 times more Potassium, more Selenium and 85 times more Zinc than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 10.1 times more Sodium than Raw California Red Kidney Beans.
• 1 pound of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 1.6 times more Energy, 96.7 times more Fat, 291.7 times more Saturated Fat and 47.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, gluten-free, lemon wafer offer comparable quantities of Omega 3 and Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein