Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	6.06% 176kcal	23% 672kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	14.6% 2.47g	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	83% 108g	130g per day for Men 19-50 years
Sugars	NA	96% 69.5g	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% 0g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 67.5g	g per day for Men 19-50 years
Fiber	34.7% 13g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	23% 13g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, gluten-free, chocolate sandwich, with creme filling	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	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	0% 0mg	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	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	9.36% 94mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	41% 0.37mg	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	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	31.7% 0.73mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	6.55% 223mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.11% 4.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, gluten-free, chocolate sandwich, with creme filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cookies, gluten-free, chocolate sandwich, with creme filling 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, gluten-free, chocolate sandwich, with creme filling:

• 5 ounces of Boiled California Red Kidney Beans have 2.6 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Boiled California Red Kidney Beans and Cookies, gluten-free, chocolate sandwich, with creme filling provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 5 ounces of Boiled California Red Kidney Beans have 3.5 times more Calcium, 2 times more Phosphorus, 2.7 times more Potassium, more Selenium and 1.3 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 5 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.6 times more Manganese and 68.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Copper, Iron and Magnesium per five ounces.
• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 3.7 times more Fiber and 4.2 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 5 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 3.8 times more Energy, 198.8 times more Fat, 564.6 times more Saturated Fat, 1.8 times more Omega 3, 87.3 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6