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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Boiled Red Kidney Beans	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	20% 576kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	169% 54g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	68% 11.6g	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	246% 320g	130g per day for Men 19-50 years
Sugars	2% 1.45g	269% 195g	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	% 184g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	15% 0.2mg	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	87.3% 349μg	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	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	12.7% 127mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	83% 1.9mg	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	92% 644mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.2% 7.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cookies, sugar wafers 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, sugar wafers 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, sugar wafers with creme filling, regular:

• 1 pound of Boiled Red Kidney Beans has 4.3 times more Vitamin B1, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 4 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While 1 lb of Cookies, sugar wafers with creme filling, regular contains 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 83.3 times more Vitamin E than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cookies, sugar wafers 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, sugar wafers with creme filling, regular:

• 1 pound of Boiled Red Kidney Beans has 3.7 times more Copper, 2.8 times more Magnesium, 2 times more Phosphorus, 3.4 times more Potassium and 2.5 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• While 1 lb of Cookies, sugar wafers with creme filling, regular contains 1.3 times more Iron, 3.1 times more Selenium and 51.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, sugar wafers with creme filling, regular contain similar levels of Calcium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.8 times more Omega 3, 4.6 times more Fiber and 2.3 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While 1 lb of Cookies, sugar wafers with creme filling, regular contains 4 times more Energy, 46.5 times more Fat, 165.3 times more Saturated Fat, 23.9 times more Omega 6, 3.1 times more Carbohydrate and 134.2 times more Sugars than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6