Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Glutino, Gluten Free Cookies, Vanilla Creme

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Glutino, Gluten Free Cookies, Vanilla Creme	2%	35%	63%

Macro Nutrients

	Boiled Kidney Beans	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Energy	6.2% 180kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	27.5% 26.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	84.3% 110g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	97% 70g	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	0.51% 0.37g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 68g	g per day for Men 19-50 years
Fiber	24% 9.07g	0% 0g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	4.4% 0.04mg	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	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	15.2% 0.35mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.049% 1.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Glutino, Gluten Free Cookies, Vanilla Creme:

Both Boiled All Types Kidney Beans and Glutino, Gluten Free Cookies, Vanilla Creme have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Glutino, Gluten Free Cookies, Vanilla Creme:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 7.7 times more Copper, 9.7 times more Iron, 4.7 times more Magnesium, 1.7 times more Manganese, 4.3 times more Phosphorus, 6 times more Potassium, 5.6 times more Zinc and 51.9 times more Water than Glutino, Gluten Free Cookies, Vanilla Creme.
• While Glutino, Gluten Free Cookies, Vanilla Creme contain 189 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.9 times more Omega 3, more Fiber and 4 times more Protein than Glutino, Gluten Free Cookies, Vanilla Creme.
• While Glutino, Gluten Free Cookies, Vanilla Creme contain 3.8 times more Energy, 37.6 times more Fat, 110.9 times more Saturated Fat, 17.2 times more Omega 6, 3.4 times more Carbohydrate and 154.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Glutino, Gluten Free Cookies, Vanilla Creme have insufficient amounts of Glucose and Sucrose in 5 oz.