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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	6.06% 176kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	76% 24.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	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	24.4% 31.8g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	23% 13g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	15.2% 0.18mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	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	NA	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	9.36% 94mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, graham crackers, chocolate-coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated:

• 5 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5 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, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated:

• 5 ounces of Boiled California Red Kidney Beans have 1.4 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 4.3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 1.5 times more Manganese, 9.3 times more Selenium and 66.3 times more Sodium than Boiled California Red Kidney Beans.
• 5 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 4.2 times more Fiber and 2.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 4 times more Energy, 286.7 times more Fat, 1228.6 times more Saturated Fat, 1.7 times more Omega 3, 225.3 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6