Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	16% 468kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	77.7% 1.24g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	62.7% 10.7g	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	71.3% 93g	130g per day for Men 19-50 years
Sugars	NA	64.3% 46.6g	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	0.76% 0.55g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 44.4g	g per day for Men 19-50 years
Fiber	93% 35.3g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	6.32% 0.082mg	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	25.5% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	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	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40% 47.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	51% 0.46mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	38.2% 0.88mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched 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, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 5 ounces of California Red Kidney Beans have 1.8 times more Vitamin B1, 6.8 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 5 ounces of California Red Kidney Beans have 9.3 times more Calcium, 3.4 times more Copper, 1.7 times more Iron, 3.9 times more Magnesium, 1.6 times more Manganese, 3.7 times more Phosphorus, 8.7 times more Potassium and 3.5 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 28.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 12.5 times more Fiber and 4.8 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.5 times more Energy, 98.9 times more Fat, 224.8 times more Saturated Fat, 10.4 times more Omega 3 and 139.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6