Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	6.06% 176kcal	21.5% 624kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	28.3% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	50% 16g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	24% 4.05g	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	69% 89.7g	130g per day for Men 19-50 years
Sugars	NA	79% 57g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	23% 13g	8.18% 4.58g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, chocolate, made with rice cereal	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	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	31.4% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	35.8% 0.46mg	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	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	9.36% 94mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	28.3% 0.26mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	NA	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	9.46% 322mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, chocolate, made with rice cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cookies, chocolate, made with rice cereal 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, chocolate, made with rice cereal:

• 5 ounces of Boiled California Red Kidney Beans have 3.1 times more Vitamin B9 than Cookies, chocolate, made with rice cereal.
• While 5 oz of Cookies, chocolate, made with rice cereal contain 2.7 times more Vitamin B1, 6.5 times more Vitamin B2, 6.6 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cookies, chocolate, made with rice cereal:

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Cookies, chocolate, made with rice cereal.
• While 5 oz of Cookies, chocolate, made with rice cereal contain 7.8 times more Selenium and 52.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate, made with rice cereal contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5.8 times more Fiber and 2.8 times more Protein than Cookies, chocolate, made with rice cereal.
• While 5 oz of Cookies, chocolate, made with rice cereal contain 3.5 times more Energy, 215 times more Fat, 806.4 times more Saturated Fat, 4.8 times more Omega 3, 143 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6