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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	74% 2150kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	83.7% 81g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	46.6% 7.9g	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	265% 345g	79.6% 103g	130g per day for Men 19-50 years
Sugars	307% 222g	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	0% 0g	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	% 4.54g	NA	g per day for Men 19-50 years
Sucrose	% 216g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with 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	19% 0.23mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	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	0% 0μg	147% 590μg	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	70% 10.5mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.6% 86mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	159% 12.7mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	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	45.4% 318mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	83% 1247mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.35% 13g	8.2% 304g	3700g per day for Men 19-50 years

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

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.3 times more Vitamin B2, 77 times more Vitamin E and 3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with 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, gluten-free, chocolate sandwich, with creme filling vs Boiled Kidney Beans:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.2 times more Copper, 1.3 times more Iron and 275 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Calcium, 2 times more Phosphorus, 2.6 times more Potassium, more Selenium, 1.5 times more Zinc and 23.6 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with 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, gluten-free, chocolate sandwich, with creme filling have 3.7 times more Energy, 35.8 times more Fat, 108.3 times more Saturated Fat, 16.2 times more Omega 6, 3.3 times more Carbohydrate and 153.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Omega 3, 2.6 times more Fiber and 4 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.