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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Royal Red Kidney Beans	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	51.5% 1492kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	169% 54g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	204% 265g	246% 320g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	19% 7.26g	38g per day for Men 19-50 years
Protein	205% 115g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Royal 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	147% 1.77mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	NA	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	59.4% 594mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	493% 39.5mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	263% 1842mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.2% 7.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Cookies, sugar wafers with creme filling, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal 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 Royal Red Kidney Beans vs Cookies, sugar wafers with creme filling, regular:

• 1 pound of Royal Red Kidney Beans has 10.5 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B5, 9.2 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
• Both Royal Red Kidney Beans and Cookies, sugar wafers with creme filling, regular provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Cookies, sugar wafers with creme filling, regular:

• 1 pound of Royal Red Kidney Beans has 4.9 times more Calcium, 15.2 times more Copper, 2.3 times more Iron, 8.6 times more Magnesium, 2.6 times more Manganese, 5.6 times more Phosphorus, 11.5 times more Potassium and 6.2 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• While 1 lb of Cookies, sugar wafers with creme filling, regular contains 7.9 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cookies, sugar wafers with creme filling, regular contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 1.7 times more Omega 3, 15.6 times more Fiber and 6.6 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While 1 lb of Cookies, sugar wafers with creme filling, regular contains 1.5 times more Energy, 51.6 times more Fat, 183.1 times more Saturated Fat and 26.3 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6