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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	77.7% 2254kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	77.3% 24.7g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	64.5% 11g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 309g	79.6% 103g	130g per day for Men 19-50 years
Sugars	288% 209g	2% 1.45g	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	2.25% 1.63g	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	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 202g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	76.4% 29g	38g per day for Men 19-50 years
Protein	35% 19.6g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	Boiled 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	43.5% 0.52mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	42% 0.54mg	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	52% 209μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	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	57% 8.57mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	109% 0.98mg	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	442% 35.4mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	85% 1.95mg	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	44.7% 313mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	8.2% 304g	3700g per day for Men 19-50 years

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

• Cookies, chocolate sandwich, with extra creme filling have 2.1 times more Vitamin B2, 3.4 times more Vitamin B3 and 63 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B5, more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Boiled All Types 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 extra creme filling vs Boiled Kidney Beans:

• Cookies, chocolate sandwich, with extra creme filling have 1.6 times more Copper, 3.5 times more Iron, 7.4 times more Selenium and 351 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 2 times more Phosphorus, 3 times more Potassium, 1.3 times more Zinc and 40.6 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Boiled All Types Kidney Beans have similar amounts of Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate sandwich, with extra creme filling have 3.9 times more Energy, 49 times more Fat, 74.7 times more Saturated Fat, 22.4 times more Omega 6, 3 times more Carbohydrate and 143.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Omega 3, 2.4 times more Fiber and 2 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.