Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cookies, brownies, dry mix, sugar free

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	6.06% 176kcal	21% 604kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	8.94% 2.86g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	35.4% 6.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	87.7% 114g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	23% 13g	7.34% 4.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	0.87% 0.011mg	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	26.2% 105μg	17% 68μg	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	1.9% 1.7mg	0% 0mg	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	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

	Boiled California Red Kidney Beans	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	4.1% 0.037mg	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	53% 4.22mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	12.4% 0.28mg	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	27.7% 194mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, brownies, dry mix, sugar free per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cookies, brownies, dry mix, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Cookies, brownies, dry mix, sugar free:

• 5 ounces of Boiled California Red Kidney Beans have 2.4 times more Vitamin B5, 13 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cookies, brownies, dry mix, sugar free.
• While 5 oz of Cookies, brownies, dry mix, sugar free contain 1.8 times more Vitamin B2 and 2.3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, brownies, dry mix, sugar free provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled California Red Kidney Beans as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cookies, brownies, dry mix, sugar free:

• 5 ounces of Boiled California Red Kidney Beans have 5.5 times more Calcium, 11.1 times more Copper, 2 times more Iron, 12 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium and 6.1 times more Zinc than Cookies, brownies, dry mix, sugar free.
• While 5 oz of Cookies, brownies, dry mix, sugar free contain 1.7 times more Selenium and 20.8 times more Sodium than Boiled California Red Kidney Beans.
• 5 ounces of Cookies, brownies, dry mix, sugar free lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.2 times more Fiber and 3.1 times more Protein than Cookies, brownies, dry mix, sugar free.
• While 5 oz of Cookies, brownies, dry mix, sugar free contain 3.4 times more Energy, 138.9 times more Fat, 144.1 times more Saturated Fat, 9.8 times more Omega 3, 212.6 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6