Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Boiled Red Kidney Beans	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	20% 576kcal	70% 2028kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	178% 57g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	178% 232g	130g per day for Men 19-50 years
Sugars	2% 1.45g	156% 113g	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	88.3% 33.6g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cookies, chocolate cream covered biscuit sticks	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	60.5% 0.73mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	69.4% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	16.7% 0.22mg	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	147% 590μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75.6% 1.8μg	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	0.91% 0.14mg	268% 40.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	12.7% 127mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	113% 1.02mg	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	167% 13.3mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	NA	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	92% 644mg	119% 835mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	64.4% 966mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.85% 68.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cookies, chocolate cream covered biscuit sticks per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Cookies, chocolate cream covered biscuit sticks:

• 1 pound of Boiled Red Kidney Beans has 2.3 times more Vitamin B1, 2.5 times more Vitamin B6, 7.6 times more Vitamin B9 and 4.9 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While 1 lb of Cookies, chocolate cream covered biscuit sticks contains 3.4 times more Vitamin B2, more Vitamin B12 and 295.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, chocolate cream covered biscuit sticks provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 1 pound of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Cookies, chocolate cream covered biscuit sticks:

• 1 pound of Boiled Red Kidney Beans has 3.3 times more Iron, 1.3 times more Magnesium and 2.2 times more Potassium than Cookies, chocolate cream covered biscuit sticks.
• While 1 lb of Cookies, chocolate cream covered biscuit sticks contains 1.8 times more Calcium, 1.3 times more Phosphorus, 12.3 times more Selenium and 106.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, chocolate cream covered biscuit sticks contain similar levels of Copper and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 24 times more Omega 3 and 1.5 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• While 1 lb of Cookies, chocolate cream covered biscuit sticks contains 3.5 times more Energy, 45 times more Fat, 174.8 times more Saturated Fat, 62.7 times more Omega 6, 2.2 times more Carbohydrate and 78.1 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, chocolate cream covered biscuit sticks offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3