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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	California Red Kidney Beans	Recommended Dietary Allowance
Energy	75.2% 2182kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	123% 120g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	105% 33.7g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	209% 271g	130g per day for Men 19-50 years
Sugars	310% 225g	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	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	62% 23.6g	297% 113g	38g per day for Men 19-50 years
Protein	29% 16.3g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.93mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	20.4% 81.6μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	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	47.8% 7.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.3% 51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	554% 5mg	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	177% 14mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	73.4% 1.7mg	197% 4.54mg	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	58.3% 408mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	99% 1479mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	105% 11.6mg	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

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

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Vitamin B1, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 9 times more Vitamin B6, 21.9 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 29.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Calcium, 3.5 times more Copper, 3 times more Iron, 4.1 times more Magnesium, 2.7 times more Manganese, 4.5 times more Phosphorus, 6.2 times more Potassium and 4.4 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Raw California Red Kidney Beans have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 1.5 times more Energy, 105.6 times more Fat, 206.3 times more Saturated Fat, 1.7 times more Omega 3 and 52.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.8 times more Fiber and 6.8 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.