Comparing Nutrients in 5 ounces Archway Home Style Cookies, Old Fashioned Windmill Cookies VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Archway Home Style Cookies, Old Fashioned Windmill Cookies	4%	34%	62%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 663kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.8% 102g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	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	6.7% 2.55g	34.7% 13g	38g per day for Men 19-50 years
Protein	13% 7.33g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.3% 0.15mg	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	29% 116μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	NA	45.5% 0.41mg	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	54.2% 4.34mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	NA	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	19.6% 0.45mg	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	NA	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	44.5% 668mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Archway Home Style Cookies, Old Fashioned Windmill Cookies vs Boiled California Red Kidney Beans:

• Archway Home Style Cookies, Old Fashioned Windmill Cookies have 2.6 times more Vitamin B1, 4 times more Vitamin B2 and 5.4 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Archway Home Style Cookies, Old Fashioned Windmill Cookies.
• Both Archway Home Style Cookies, Old Fashioned Windmill Cookies and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 5 oz.

Comparing minerals per 5 ounces for Archway Home Style Cookies, Old Fashioned Windmill Cookies vs Boiled California Red Kidney Beans:

• Archway Home Style Cookies, Old Fashioned Windmill Cookies have 117.8 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Calcium, 3.7 times more Potassium and 22.3 times more Water than Archway Home Style Cookies, Old Fashioned Windmill Cookies.
• Both Archway Home Style Cookies, Old Fashioned Windmill Cookies and Boiled California Red Kidney Beans have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Archway Home Style Cookies, Old Fashioned Windmill Cookies have 3.8 times more Energy, 195 times more Fat, 267.9 times more Saturated Fat and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.2 times more Fiber and 1.8 times more Protein than Archway Home Style Cookies, Old Fashioned Windmill Cookies.
• Both Archway Home Style Cookies, Old Fashioned Windmill Cookies as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.