Comparing Nutrients in 1 pound Cookies, chocolate, made with rice cereal VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Red Kidney Beans	Recommended Dietary Allowance
Energy	69% 1996kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	90% 87.8g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	160% 51.2g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	214% 278g	130g per day for Men 19-50 years
Sugars	252% 183g	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	19% 7.26g	181% 69g	38g per day for Men 19-50 years
Protein	26% 14.7g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	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	131% 1.57mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	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	114% 1.5mg	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	27.2% 109μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59.3% 8.9mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	141% 11.3mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	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	62.2% 435mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, chocolate, made with rice cereal 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 Cookies, chocolate, made with rice cereal vs Red Kidney Beans:

• 1 pound of Cookies, chocolate, made with rice cereal has 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B12 and 9.3 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.8 times more Vitamin B1, 16.4 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Red Kidney Beans provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, chocolate, made with rice cereal as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, chocolate, made with rice cereal vs Red Kidney Beans:

• 1 pound of Cookies, chocolate, made with rice cereal has 2.9 times more Selenium and 17.5 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.6 times more Calcium, 3.9 times more Copper, 2.7 times more Iron, 3.6 times more Magnesium, 4.2 times more Phosphorus, 6 times more Potassium and 4.2 times more Zinc than Cookies, chocolate, made with rice cereal.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, chocolate, made with rice cereal has 1.3 times more Energy, 18.3 times more Fat, 73.3 times more Saturated Fat, 12.5 times more Omega 6 and 19.2 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.3 times more Omega 3, 9.5 times more Fiber and 7 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6