Comparing Nutrients in 1 pound Cookies, Marie biscuit VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, Marie biscuit	California Red Kidney Beans	Recommended Dietary Allowance
Energy	63.5% 1842kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	75% 24g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	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	246% 320g	209% 271g	130g per day for Men 19-50 years
Sugars	132% 96g	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	41.8% 16g	297% 113g	38g per day for Men 19-50 years
Protein	57% 32g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	134% 535μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	0% 0mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	NA	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	125% 875mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Cookies, Marie biscuit have 2.3 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.4 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Cookies, Marie biscuit 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, Marie biscuit vs California Red Kidney Beans:

• Cookies, Marie biscuit have 7.5 times more Selenium and 33.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Calcium, 10.9 times more Copper, more Iron, 5.7 times more Magnesium, 2.1 times more Phosphorus, 4.9 times more Potassium and 4.2 times more Zinc than Cookies, Marie biscuit.

Comparison of macro-nutrients per 1 pound:

• Cookies, Marie biscuit have 1.2 times more Energy, 42.3 times more Fat, 147 times more Saturated Fat, 1.4 times more Omega 3 and 28.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.1 times more Fiber and 3.5 times more Protein than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Cookies, Marie biscuit as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.