Comparing Nutrients in 1 pound Cookies, sugar wafer, with creme filling, sugar free VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	83% 2409kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	60.3% 19.3g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	267% 45.4g	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	231% 301g	79.6% 103g	130g per day for Men 19-50 years
Sugars	0% 0g	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	171% 65g	76.4% 29g	38g per day for Men 19-50 years
Protein	29% 16g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Boiled 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	91% 1.1mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	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	47.6% 191μg	147% 590μg	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	93% 14mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	73% 5.85mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	26% 181mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, sugar wafer, with creme filling, sugar free vs Boiled Kidney Beans:

• Cookies, sugar wafer, with creme filling, sugar free have 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B3 and 102.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B5, 13.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C and 3.2 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, sugar wafer, with creme filling, sugar free vs Boiled Kidney Beans:

• Cookies, sugar wafer, with creme filling, sugar free have 5.7 times more Selenium and 71 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Calcium, 5.7 times more Copper, 1.7 times more Iron, 6 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus, 7.1 times more Potassium, 5 times more Zinc and 95.6 times more Water than Cookies, sugar wafer, with creme filling, sugar free.

Comparison of macro-nutrients per 1 pound:

• Cookies, sugar wafer, with creme filling, sugar free have 4.2 times more Energy, 57.1 times more Fat, 58.3 times more Saturated Fat, 4.4 times more Omega 3, 92.6 times more Omega 6, 2.9 times more Carbohydrate and 2.2 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.