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

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	80.4% 2331kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 289g	76.2% 99g	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	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Boiled Royal 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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	15.6% 2.5mg	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 Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	132% 1.2mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	50.3% 1.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	50.4% 1715mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, commercially prepared, plain VS Boiled Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, shortbread, commercially prepared, plain versus 1 lb of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cookies, shortbread, commercially prepared, plain has 3.7 times more Vitamin B1, 4.7 times more Vitamin B2, 5.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.5 times more Vitamin B6 than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B9 per one pound.
• Both Cookies, shortbread, commercially prepared, plain as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Cookies, shortbread, commercially prepared, plain has 1.5 times more Manganese, 5.2 times more Selenium and 70.6 times more Sodium than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 3.4 times more Calcium, 2.9 times more Copper, 3 times more Magnesium, 2.2 times more Phosphorus, 4.3 times more Potassium and 1.8 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Boiled Royal Red Kidney Beans contain similar levels of Iron per one pound.
• 1 pound of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 4.2 times more Energy, 154.2 times more Fat, 337.7 times more Saturated Fat, 16.1 times more Omega 3, 204.8 times more Omega 6 and 2.9 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 7.2 times more Fiber and 1.8 times more Protein than Cookies, shortbread, commercially prepared, plain.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6