Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Boiled Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	20% 576kcal	72.6% 2105kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	89.5% 87g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	84.5% 1.35g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	86.8% 14.8g	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	248% 322g	130g per day for Men 19-50 years
Sugars	2% 1.45g	254% 184g	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	4.38% 3.18g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	NA	% 177g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	34.6% 13g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	42.2% 23.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	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	74.5% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	73.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	8.03% 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	147% 590μg	69% 277μg	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	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	104% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	12.7% 127mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	168% 1.5mg	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	688% 55mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	138% 3.18mg	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cookies, chocolate sandwich, with creme filling, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Cookies, chocolate sandwich, with creme filling, regular 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 sandwich, with creme filling, regular:

• 1 pound of Boiled Red Kidney Beans has 5.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 lb of Cookies, chocolate sandwich, with creme filling, regular contains 4.1 times more Vitamin B2, 4.5 times more Vitamin B3, 82.3 times more Vitamin E and 3.3 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6
• Both Boiled Red Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Cookies, chocolate sandwich, with creme filling, regular:

• 1 pound of Boiled Red Kidney Beans has 1.3 times more Calcium, 1.5 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 lb of Cookies, chocolate sandwich, with creme filling, regular contains 1.4 times more Copper, 4.1 times more Iron, 1.5 times more Manganese, 4.3 times more Selenium and 194 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 2.6 times more Fiber and 1.7 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 lb of Cookies, chocolate sandwich, with creme filling, regular contains 3.7 times more Energy, 38.3 times more Fat, 78.5 times more Saturated Fat, 1.8 times more Omega 3, 30.4 times more Omega 6, 3.1 times more Carbohydrate and 127.1 times more Sugars than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6