Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Boiled Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	6.2% 180kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	76% 24.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	73% 95g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	73% 53g	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	24% 9.07g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	22% 12.3g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.98% 0.091mg	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	46% 184μg	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	30.6% 0.27mg	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	39.3% 3.15mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	28.6% 0.66mg	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	28% 196mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cookies, graham crackers, chocolate-coated:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, 12 times more Vitamin C and 1.3 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 33 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cookies, graham crackers, chocolate-coated:

• Boiled All Types Kidney Beans have 2.6 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium, 5 times more Zinc and 33.5 times more Water than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 1.3 times more Calcium, 10.1 times more Selenium and 265 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, graham crackers, chocolate-coated have similar amounts of Copper, Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 3.2 times more Omega 3, 2.9 times more Fiber and 2.2 times more Protein than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 3.9 times more Energy, 51.6 times more Fat, 235.6 times more Saturated Fat, 41.7 times more Omega 6, 2.9 times more Carbohydrate and 116.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.