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

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	78.5% 2277kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	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	246% 320g	78% 102g	130g per day for Men 19-50 years
Sugars	269% 195g	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	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	111% 42g	38g per day for Men 19-50 years
Protein	31% 17.4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	14% 0.17mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	87.3% 349μg	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	75.6% 11.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	46.7% 327mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	35.5% 3.9mg	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 California Red Kidney Beans:

• Cookies, sugar wafers with creme filling, regular have 1.9 times more Vitamin B2, 4 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.5 times more Vitamin B1, 2.4 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 1 lb.
• Both Cookies, sugar wafers with creme filling, regular 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, sugar wafers with creme filling, regular vs Boiled California Red Kidney Beans:

• Cookies, sugar wafers with creme filling, regular have 1.3 times more Iron, 1.3 times more Manganese, 3.1 times more Selenium and 25.8 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Calcium, 4.4 times more Copper, 3 times more Magnesium, 1.9 times more Phosphorus, 3.6 times more Potassium, 2 times more Zinc and 40.3 times more Water than Cookies, sugar wafers with creme filling, regular.

Comparison of macro-nutrients per 1 pound:

• Cookies, sugar wafers with creme filling, regular have 4 times more Energy, 258.2 times more Fat, 849.9 times more Saturated Fat, 2.9 times more Omega 3, 127.7 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.8 times more Fiber and 2.4 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.