Comparing Nutrients in 1 pound Cookies, peanut butter sandwich, regular VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	74.8% 2168kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	30.3% 0.49g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	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	229% 298g	79.6% 103g	130g per day for Men 19-50 years
Sugars	222% 161g	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	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	22.7% 8.6g	76.4% 29g	38g per day for Men 19-50 years
Protein	71.3% 40g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Boiled 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	123% 1.47mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	69% 277μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	43.5% 1.04μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	56.5% 8.5mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	119% 1.08mg	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	147% 11.8mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	180% 4.14mg	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	122% 853mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	111% 1669mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, peanut butter sandwich, regular vs Boiled Kidney Beans:

• Cookies, peanut butter sandwich, regular have 2 times more Vitamin B1, 4.5 times more Vitamin B2, 6.5 times more Vitamin B3, 4.2 times more Vitamin B5, more Vitamin B12 and 62.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B9, 12 times more Vitamin C and 2.2 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Cookies, peanut butter sandwich, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, peanut butter sandwich, regular vs Boiled Kidney Beans:

• Cookies, peanut butter sandwich, regular have 1.5 times more Calcium, 2.1 times more Manganese, 1.4 times more Phosphorus, 7 times more Selenium and 368 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Potassium and 23.9 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, peanut butter sandwich, regular have 3.8 times more Energy, 42.2 times more Fat, 68.4 times more Saturated Fat, 34.1 times more Omega 6, 2.9 times more Carbohydrate and 110.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Omega 3 and 3.4 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Boiled All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Cookies, peanut butter sandwich, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.