Comparing Nutrients in 1 pound Cookies, graham crackers, chocolate-coated VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	78.2% 2268kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	121% 117g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	244% 78g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	78% 102g	130g per day for Men 19-50 years
Sugars	233% 169g	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	32.4% 18g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Boiled 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	102% 1.22mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	56.7% 227μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.76% 4.54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 209mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	113% 9.07mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	56.4% 395mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	92% 50.3μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	80% 1202mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated vs Boiled California Red Kidney Beans:

• 1 pound of Cookies, graham crackers, chocolate-coated has 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cookies, graham crackers, chocolate-coated as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, graham crackers, chocolate-coated vs Boiled California Red Kidney Beans:

• 1 pound of Cookies, graham crackers, chocolate-coated has 1.5 times more Manganese, 9.3 times more Selenium and 66.3 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.4 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 4.3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• 1 pound of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, graham crackers, chocolate-coated has 4 times more Energy, 286.7 times more Fat, 1228.6 times more Saturated Fat, 1.7 times more Omega 3, 225.3 times more Omega 6 and 3 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 2.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6