Comparing Nutrients in 1 pound Cookies, gingersnaps VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, gingersnaps	5%	21%	74%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, gingersnaps	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	65% 1887kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	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	268% 349g	78% 102g	130g per day for Men 19-50 years
Sugars	125% 90g	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	26.3% 9.98g	111% 42g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gingersnaps	Boiled California 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	75.6% 0.91mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	99% 395μg	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	29.3% 4.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gingersnaps	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	35% 349mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	363% 29mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	307% 7.05mg	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	53.8% 376mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	168% 2517mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.65% 24g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gingersnaps VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, gingersnaps versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookies, gingersnaps vs Boiled California Red Kidney Beans:

• 1 pound of Cookies, gingersnaps has 1.6 times more Vitamin B1, 4.7 times more Vitamin B2, 6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Cookies, gingersnaps and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both Cookies, gingersnaps as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, gingersnaps vs Boiled California Red Kidney Beans:

• 1 pound of Cookies, gingersnaps has 2.1 times more Iron, 4.9 times more Manganese, 4.3 times more Selenium and 138.8 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.7 times more Phosphorus and 1.6 times more Zinc than Cookies, gingersnaps.
• Both Cookies, gingersnaps and Boiled California Red Kidney Beans contain similar levels of Calcium, Copper, Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, gingersnaps has 3.4 times more Energy, 108.9 times more Fat, 175.1 times more Saturated Fat, 2.3 times more Omega 3, 64.9 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 4.2 times more Fiber and 1.6 times more Protein than Cookies, gingersnaps.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6