Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	6.06% 176kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	66% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	83.4% 14g	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	72.2% 94g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	53.3% 20.3g	38g per day for Men 19-50 years
Protein	23% 13g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, sugar wafer, with creme filling, 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	28.3% 0.34mg	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	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	0.98% 0.013mg	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	15% 59.5μg	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	29% 4.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	9.36% 94mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	6% 0.054mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	15.7% 0.36mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	6.7% 101mg	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	0.027% 0.99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, sugar wafer, with creme filling, 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, sugar wafer, with creme filling, 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, sugar wafer, with creme filling, sugar free:

• 5 ounces of Boiled California Red Kidney Beans have 2.2 times more Vitamin B5, 11.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, sugar wafer, with creme filling, sugar free.
• While 5 oz of Cookies, sugar wafer, with creme filling, sugar free contain 1.9 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled California Red Kidney Beans as well as Cookies, sugar wafer, with creme filling, sugar free 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, sugar wafer, with creme filling, sugar free:

• 5 ounces of Boiled California Red Kidney Beans have more Calcium, 7.6 times more Copper, 2.3 times more Iron, 6.9 times more Magnesium, 1.3 times more Manganese, 3.4 times more Phosphorus, 7.4 times more Potassium and 4.3 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• While 5 oz of Cookies, sugar wafer, with creme filling, sugar free contain 5.3 times more Selenium and 17.8 times more Sodium than Boiled California Red Kidney Beans.
• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.6 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While 5 oz of Cookies, sugar wafer, with creme filling, sugar free contain 4.3 times more Energy, 317.4 times more Fat, 304.1 times more Saturated Fat, 23.2 times more Omega 3, 500.3 times more Omega 6, 3 times more Carbohydrate and 1.5 times more Fiber than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6