Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	California Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	16% 468kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	20% 19.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	15% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	80.8% 105g	130g per day for Men 19-50 years
Sugars	NA	45.6% 33g	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	93% 35.3g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	2.4% 0.031mg	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	140% 558μg	36.5% 146μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	27.6% 276mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	24.7% 0.22mg	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	166% 13.3mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	26% 0.6mg	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	82% 574mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	31.7% 475mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, animal crackers (includes arrowroot, tea biscuits) per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 5 ounces of California Red Kidney Beans have 1.5 times more Vitamin B1, 2.1 times more Vitamin B5, 18 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 5 ounces of California Red Kidney Beans have 4.5 times more Calcium, 7 times more Copper, 3.4 times more Iron, 8.9 times more Magnesium, 2.4 times more Manganese, 3.6 times more Phosphorus, 14.9 times more Potassium and 4 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 2.2 times more Selenium and 30.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 22.6 times more Fiber and 3.5 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.4 times more Energy, 55.2 times more Fat, 96.2 times more Saturated Fat and 32.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, animal crackers (includes arrowroot, tea biscuits) offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6