Comparing Nutrients in 1 pound California Red Kidney Beans VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	51.6% 1497kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	244% 78g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	233% 169g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	197% 111g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	22.3% 0.29mg	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	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	88.5% 885mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	98% 0.88mg	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	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	92% 2.1mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, graham crackers, chocolate-coated per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated:

• 1 pound of California Red Kidney Beans has 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 6.2 times more Vitamin B6, 7.9 times more Vitamin B9 and 45 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains more Vitamin B12 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 pound of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cookies, graham crackers, chocolate-coated:

• 1 pound of California Red Kidney Beans has 4.2 times more Calcium, 5.7 times more Copper, 4.7 times more Iron, 10 times more Magnesium, 2.2 times more Manganese, 4.7 times more Phosphorus, 5.6 times more Potassium and 12.8 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 3.5 times more Selenium and 24.1 times more Sodium than Raw California Red Kidney Beans.
• 1 pound of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.6 times more Omega 3, 11.3 times more Fiber and 6.1 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 1.5 times more Energy, 103.2 times more Fat, 477.8 times more Saturated Fat and 83.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, graham crackers, chocolate-coated offer comparable quantities of Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6