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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	72.6% 2105kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	89.5% 87g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	84.5% 1.35g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	86.8% 14.8g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	78% 102g	130g per day for Men 19-50 years
Sugars	254% 184g	NA	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	4.38% 3.18g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 177g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	111% 42g	38g per day for Men 19-50 years
Protein	42.2% 23.6g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.5% 0.89mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	36.3% 0.47mg	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	69% 277μg	84% 336μg	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	0% 0mg	6.05% 5.44mg	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	74.7% 11.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 124μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	146% 1.3mg	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	688% 55mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	62.7% 1.44mg	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	60.3% 422mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	31.2% 1061mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.38% 14g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, chocolate sandwich, with creme filling, regular vs Boiled California Red Kidney Beans:

• Cookies, chocolate sandwich, with creme filling, regular have 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.2 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.5 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 1 lb.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Cookies, chocolate sandwich, with creme filling, regular have 4.1 times more Iron, 2.2 times more Manganese, 4.3 times more Selenium and 97 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Calcium, 1.5 times more Phosphorus, 1.8 times more Potassium and 21.5 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Boiled California Red Kidney Beans have similar amounts of Copper, Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate sandwich, with creme filling, regular have 3.7 times more Energy, 212.7 times more Fat, 403.5 times more Saturated Fat, 9.3 times more Omega 3, 162.7 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.2 times more Fiber and 1.8 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.