Comparing Nutrients in 1 pound Cookie, butter or sugar, with chocolate icing or filling VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Red Kidney Beans	Recommended Dietary Allowance
Energy	78.7% 2282kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	210% 67g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	126% 21.5g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	214% 278g	130g per day for Men 19-50 years
Sugars	211% 153g	13% 9.53g	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	22.7% 8.6g	181% 69g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	139% 1.8mg	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	80.5% 322μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.76% 4.54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54.7% 8.2mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.6% 86mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	138% 11mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	NA	219% 5.04mg	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	48% 336mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	31.2% 1061mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	91% 1365mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, butter or sugar, with chocolate icing or filling VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookie, butter or sugar, with chocolate icing or filling versus 1 lb of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookie, butter or sugar, with chocolate icing or filling vs Red Kidney Beans:

• 1 pound of Cookie, butter or sugar, with chocolate icing or filling has 8.6 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.8 times more Vitamin B1, 15.3 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per one pound.
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookie, butter or sugar, with chocolate icing or filling vs Red Kidney Beans:

• 1 pound of Cookie, butter or sugar, with chocolate icing or filling has 2.8 times more Selenium and 25.1 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 4.4 times more Calcium, 1.9 times more Copper, 2.7 times more Iron, 10.6 times more Magnesium, 5.5 times more Phosphorus, 5.8 times more Potassium and 14 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookie, butter or sugar, with chocolate icing or filling has 1.5 times more Energy, 22.2 times more Fat, 96.1 times more Saturated Fat, 20.7 times more Omega 6 and 16.1 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 8 times more Fiber and 5.5 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6