Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	California Red Kidney Beans	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	16% 468kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	68.3% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	46.3% 7.87g	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	83.5% 109g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	61.7% 34.5g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	7.3% 0.095mg	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	12.4% 49.6μg	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	7.1% 6.38mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	43.5% 0.39mg	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	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	21.6% 0.5mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	28.6% 429mg	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	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, brownies, dry mix, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cookies, brownies, dry mix, regular 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, brownies, dry mix, regular:

• 5 ounces of California Red Kidney Beans have 3.2 times more Vitamin B1, 1.4 times more Vitamin B2, 6 times more Vitamin B5, 5.9 times more Vitamin B6, 11.3 times more Vitamin B9 and 15 times more Vitamin C than Cookies, brownies, dry mix, regular.
• Both California Red Kidney Beans and Cookies, brownies, dry mix, regular provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cookies, brownies, dry mix, regular:

• 5 ounces of California Red Kidney Beans have 10.3 times more Calcium, 4 times more Copper, 4.7 times more Iron, 4 times more Magnesium, 2.8 times more Manganese, 4.9 times more Phosphorus, 6.8 times more Potassium, 1.2 times more Selenium and 4 times more Zinc than Cookies, brownies, dry mix, regular.
• While 5 oz of Cookies, brownies, dry mix, regular contain 27.5 times more Sodium than Raw California Red Kidney Beans.
• 5 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 6.1 times more Protein than Cookies, brownies, dry mix, regular.
• While 5 oz of Cookies, brownies, dry mix, regular contain 1.3 times more Energy, 59.6 times more Fat, 70 times more Saturated Fat, 9.2 times more Omega 3, 102.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6