Comparing Nutrients in 1 pound Cookies, shortbread, commercially prepared, plain VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	80.4% 2331kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 289g	78% 102g	130g per day for Men 19-50 years
Sugars	135% 98g	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	1.88% 1.36g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 95g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	111% 42g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Boiled California Red 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	133% 1.6mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	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	92% 367μg	84% 336μg	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	73.8% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	169% 13.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	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	42.8% 299mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, shortbread, commercially prepared, plain vs Boiled California Red Kidney Beans:

• Cookies, shortbread, commercially prepared, plain have 2.7 times more Vitamin B1, 5.1 times more Vitamin B2, 6.1 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Vitamin B6 and more Vitamin C than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 1 lb.
• Both Cookies, shortbread, commercially prepared, plain as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, shortbread, commercially prepared, plain vs Boiled California Red Kidney Beans:

• Cookies, shortbread, commercially prepared, plain have 1.2 times more Manganese, 5.2 times more Selenium and 88.3 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.1 times more Calcium, 3.2 times more Copper, 3.4 times more Magnesium, 2.1 times more Phosphorus, 4.8 times more Potassium, 1.8 times more Zinc and 18.6 times more Water than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Boiled California Red Kidney Beans have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, shortbread, commercially prepared, plain have 4.1 times more Energy, 291.3 times more Fat, 578.9 times more Saturated Fat, 28.7 times more Omega 3, 368.7 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 7.2 times more Fiber and 1.7 times more Protein than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.