Comparing Nutrients in 1 pound California Red Kidney Beans VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	California Red Kidney Beans	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	51.6% 1497kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	84% 81.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	168% 28.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	244% 317g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	197% 111g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	9.07% 0.12mg	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	52% 209μg	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	1.5% 1.36mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	88.5% 885mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	76% 0.68mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	126% 2.9mg	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	262% 1837mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	82.6% 1238mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.8% 29.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, oatmeal, commercially prepared, special dietary per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Cookies, oatmeal, commercially prepared, special dietary 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, oatmeal, commercially prepared, special dietary:

• 1 pound of California Red Kidney Beans has 2.7 times more Vitamin B5, 15.3 times more Vitamin B6, 8.6 times more Vitamin B9 and 15 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 lb of Cookies, oatmeal, commercially prepared, special dietary contains 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, oatmeal, commercially prepared, special dietary 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, oatmeal, commercially prepared, special dietary:

• 1 pound of California Red Kidney Beans has 3.6 times more Calcium, 7.3 times more Copper, 2.3 times more Iron, 9.4 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 8.5 times more Potassium and 5.2 times more Zinc than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 lb of Cookies, oatmeal, commercially prepared, special dietary contains 1.4 times more Selenium and 24.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 8.6 times more Fiber and 5.1 times more Protein than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 lb of Cookies, oatmeal, commercially prepared, special dietary contains 1.4 times more Energy, 72 times more Fat, 74.8 times more Saturated Fat, 5.5 times more Omega 3 and 116.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6