Comparing Nutrients in 1 pound Cookies, sugar wafers with creme filling, regular VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	78.5% 2277kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	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	246% 320g	79.6% 103g	130g per day for Men 19-50 years
Sugars	269% 195g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 184g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	76.4% 29g	38g per day for Men 19-50 years
Protein	31% 17.4g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	14% 0.17mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	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	15% 0.2mg	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	87.3% 349μg	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	75.6% 11.3mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	211% 17mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	46.7% 327mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	8.2% 304g	3700g per day for Men 19-50 years

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

• Cookies, sugar wafers with creme filling, regular have 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 83.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.3 times more Vitamin B1, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 4 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular 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 wafers with creme filling, regular vs Boiled Kidney Beans:

• Cookies, sugar wafers with creme filling, regular have 1.7 times more Iron, 3.4 times more Selenium and 103 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 3.3 times more Copper, 2.6 times more Magnesium, 1.9 times more Phosphorus, 3.5 times more Potassium, 2.3 times more Zinc and 40.3 times more Water than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Boiled All Types Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, sugar wafers with creme filling, regular have 4 times more Energy, 46.5 times more Fat, 163 times more Saturated Fat, 23.6 times more Omega 6, 3.1 times more Carbohydrate and 134.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Omega 3, 4 times more Fiber and 2.3 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.