Comparing Nutrients in 1 pound Cookies, oatmeal, with raisins VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, oatmeal, with raisins	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	69% 2000kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	73.7% 71.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	79.6% 103g	130g per day for Men 19-50 years
Sugars	207% 150g	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	52% 38g	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	% 26.8g	NA	g per day for Men 19-50 years
Sucrose	% 82.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	76.4% 29g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	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	39.7% 159μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	130% 10.4mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	74% 517mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.98% 36g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, oatmeal, with raisins vs Boiled Kidney Beans:

• Cookies, oatmeal, with raisins have 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B6 and 3.7 times more Vitamin B9 than Cookies, oatmeal, with raisins.

Comparing minerals per 1 pound for Cookies, oatmeal, with raisins vs Boiled Kidney Beans:

• Cookies, oatmeal, with raisins have 1.9 times more Manganese, 5.4 times more Selenium and 322 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 1.8 times more Potassium, 1.5 times more Zinc and 8.4 times more Water than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Boiled All Types Kidney Beans have similar amounts of Calcium, Iron, Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, oatmeal, with raisins have 3.5 times more Energy, 31.5 times more Fat, 74.5 times more Saturated Fat, 4.4 times more Omega 3, 49.4 times more Omega 6, 3 times more Carbohydrate and 103.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Fiber and 1.5 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.